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Amaranth grain vs. Raisin — In-Depth Nutrition Comparison

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Significant differences between Amaranth grain and Raisin

  • Amaranth grain has more Manganese, Selenium, Magnesium, Phosphorus, and Zinc, however, Raisin is richer in Copper, Potassium, Vitamin B2, Vitamin B1, and Fiber.
  • Amaranth grain covers your daily Manganese needs 24% more than Raisin.
  • Raisin has 9 times less Selenium than Amaranth grain. Amaranth grain has 5.5µg of Selenium, while Raisin has 0.6µg.

Specific food types used in this comparison are Amaranth grain, cooked and Raisins, seedless.

Infographic

Amaranth grain vs Raisin infographic
Infographic link

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 Iron +11.7%
Contains more Magnesium +103.1%
Contains more Phosphorus +46.5%
Contains less Sodium -45.5%
Contains more Zinc +290.9%
Contains more Manganese +185.6%
Contains more Selenium +816.7%
Contains more Potassium +454.8%
Contains more Copper +113.4%
Equal in Calcium - 50
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Iron +11.7%
Contains more Magnesium +103.1%
Contains more Phosphorus +46.5%
Contains less Sodium -45.5%
Contains more Zinc +290.9%
Contains more Manganese +185.6%
Contains more Selenium +816.7%
Contains more Potassium +454.8%
Contains more Copper +113.4%
Equal in Calcium - 50

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.
:
10
Raisin
Contains more Vitamin E +58.3%
Contains more Folate +340%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +468.2%
Contains more Vitamin B3 +226%
Contains more Vitamin B6 +54%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin E +58.3%
Contains more Folate +340%
Contains more Vitamin B1 +606.7%
Contains more Vitamin B2 +468.2%
Contains more Vitamin B3 +226%
Contains more Vitamin B6 +54%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.8%
Contains more Fats +243.5%
Contains more Water +387.1%
Contains more Carbs +323.6%
Contains more Other +141.6%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +23.8%
Contains more Fats +243.5%
Contains more Water +387.1%
Contains more Carbs +323.6%
Contains more Other +141.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +501.1%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +501.1%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Raisin
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Raisin Opinion
Net carbs 16.59g 75.48g Raisin
Protein 3.8g 3.07g Amaranth grain
Fats 1.58g 0.46g Amaranth grain
Carbs 18.69g 79.18g Raisin
Calories 102kcal 299kcal Raisin
Starch 16.23g 2.7g Amaranth grain
Fructose 29.68g Raisin
Sugar 59.19g Amaranth grain
Fiber 2.1g 3.7g Raisin
Calcium 47mg 50mg Raisin
Iron 2.1mg 1.88mg Amaranth grain
Magnesium 65mg 32mg Amaranth grain
Phosphorus 148mg 101mg Amaranth grain
Potassium 135mg 749mg Raisin
Sodium 6mg 11mg Amaranth grain
Zinc 0.86mg 0.22mg Amaranth grain
Copper 0.149mg 0.318mg Raisin
Manganese 0.854mg 0.299mg Amaranth grain
Selenium 5.5µg 0.6µg Amaranth grain
Vitamin E 0.19mg 0.12mg Amaranth grain
Vitamin C 2.3mg Raisin
Vitamin B1 0.015mg 0.106mg Raisin
Vitamin B2 0.022mg 0.125mg Raisin
Vitamin B3 0.235mg 0.766mg Raisin
Vitamin B5 0.095mg Raisin
Vitamin B6 0.113mg 0.174mg Raisin
Folate 22µg 5µg Amaranth grain
Vitamin K 3.5µg Raisin
Tryptophan 0.05mg Raisin
Threonine 0.077mg Raisin
Isoleucine 0.057mg Raisin
Leucine 0.096mg Raisin
Lysine 0.084mg Raisin
Methionine 0.021mg Raisin
Phenylalanine 0.065mg Raisin
Valine 0.083mg Raisin
Histidine 0.072mg Raisin
Saturated Fat 0.058g Amaranth grain
Monounsaturated Fat 0.051g Raisin
Polyunsaturated fat 0.037g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
12%
Raisin
Minerals Daily Need Coverage Score
43%
Amaranth grain
37%
Raisin

Comparison summary

Which food is lower in glycemic index?
Raisin
Raisin is lower in glycemic index (difference - 33)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $2)
Which food is richer in vitamins?
Raisin
Raisin is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.058g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.