Amaranth vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and pumpkin seeds
- Amaranth has more manganese, phosphorus, and vitamin B6; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, potassium, and iron.
- Pumpkin seeds cover your daily zinc needs 86% more than amaranth.
- Pumpkin seeds contain 3 times less vitamin B6 than amaranth. Amaranth contains 0.113mg of vitamin B6, while pumpkin seeds contain 0.037mg.
Food varieties used in this article are Amaranth grain, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PhosphorusPhosphorus | +60.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +72.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +303.1% |
| Contains more CalciumCalcium | +17% |
| Contains more PotassiumPotassium | +580.7% |
| Contains more IronIron | +57.6% |
| Contains more CopperCopper | +363.1% |
| Contains more ZincZinc | +1097.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +205.4% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin B1Vitamin B1 | +126.7% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more Vitamin B3Vitamin B3 | +21.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.86mg | 10.3mg | 86% |
| Fiber | 2.1g | 18.4g | 65% |
| Copper | 0.149mg | 0.69mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 65mg | 262mg | 47% |
| Protein | 3.8g | 18.55g | 30% |
| Fats | 1.58g | 19.4g | 27% |
| Potassium | 135mg | 919mg | 23% |
| Calories | 102kcal | 446kcal | 17% |
| Saturated fat | 3.67g | 17% | |
| Manganese | 0.854mg | 0.496mg | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Iron | 2.1mg | 3.31mg | 15% |
| Carbs | 18.69g | 53.75g | 12% |
| Selenium | 5.5µg | 10% | |
| Phosphorus | 148mg | 92mg | 8% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.113mg | 0.037mg | 6% |
| Folate | 22µg | 9µg | 3% |
| Vitamin B1 | 0.015mg | 0.034mg | 2% |
| Vitamin B2 | 0.022mg | 0.052mg | 2% |
| Sodium | 6mg | 18mg | 1% |
| Calcium | 47mg | 55mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin E | 0.19mg | 1% | |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 16.59g | 35.35g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B3 | 0.235mg | 0.286mg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1570.2% |
| Contains more ProteinProtein | +388.2% |
| Contains more FatsFats | +1127.8% |
| Contains more CarbsCarbs | +187.6% |
| Contains more OtherOther | +393.5% |
