Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Amaranth vs. Safflower — In-Depth Nutrition Comparison

Compare

Summary of differences between amaranth and safflower

  • The amount of copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, zinc, iron, folate, and vitamin B2 in safflower is higher than in amaranth.
  • Safflower covers your daily need for copper, 178% more than amaranth.

These are the specific foods used in this comparison Amaranth grain, cooked and Seeds, safflower seed kernels, dried.

Infographic

Amaranth vs Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +443.1%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +408.9%
Contains more IronIron +133.3%
Contains more CopperCopper +1072.5%
Contains more ZincZinc +487.2%
Contains more PhosphorusPhosphorus +335.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +135.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7653.3%
Contains more Vitamin B2Vitamin B2 +1786.4%
Contains more Vitamin B3Vitamin B3 +871.9%
Contains more Vitamin B6Vitamin B6 +935.4%
Contains more FolateFolate +627.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1237.4%
Contains more ProteinProtein +325.8%
Contains more FatsFats +2333.5%
Contains more CarbsCarbs +83.5%
Contains more OtherOther +609.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Safflower DV% diff.
Polyunsaturated fat 28.223g 188%
Copper 0.149mg 1.747mg 178%
Vitamin B1 0.015mg 1.163mg 96%
Vitamin B5 4.03mg 81%
Vitamin B6 0.113mg 1.17mg 81%
Phosphorus 148mg 644mg 71%
Magnesium 65mg 353mg 69%
Fats 1.58g 38.45g 57%
Manganese 0.854mg 2.014mg 50%
Zinc 0.86mg 5.05mg 38%
Folate 22µg 160µg 35%
Iron 2.1mg 4.9mg 35%
Vitamin B2 0.022mg 0.415mg 30%
Protein 3.8g 16.18g 25%
Calories 102kcal 517kcal 21%
Saturated fat 3.682g 17%
Potassium 135mg 687mg 16%
Vitamin B3 0.235mg 2.284mg 13%
Monounsaturated fat 4.848g 12%
Selenium 5.5µg 10%
Fiber 2.1g 8%
Starch 16.23g 7%
Carbs 18.69g 34.29g 5%
Calcium 47mg 78mg 3%
Vitamin E 0.19mg 1%
Net carbs 16.59g 34.29g N/A
Sodium 6mg 3mg 0%
Vitamin A 3µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

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

People also compare

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
82%
Safflower
Minerals Daily Need Coverage Score
43%
Amaranth
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 97)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 3.682g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.