Amaranth vs. Sauerkraut — In-Depth Nutrition Comparison
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Differences between amaranth and sauerkraut
- Sauerkraut contains less manganese, phosphorus, magnesium, selenium, iron, zinc, and copper than amaranth.
- Amaranth's daily need coverage for manganese is 31% higher.
- Sauerkraut contains 9 times less selenium than amaranth. Amaranth contains 5.5µg of selenium, while sauerkraut contains 0.6µg.
- The amount of sodium in amaranth is lower.
- Sauerkraut has a lower glycemic index. The glycemic index of sauerkraut is 32, while the glycemic index of amaranth is 97.
The food types used in this comparison are Amaranth grain, cooked and Sauerkraut, canned, solids, and liquids.
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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 MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +56.7% |
| Contains more IronIron | +42.9% |
| Contains more CopperCopper | +55.2% |
| Contains more ZincZinc | +352.6% |
| Contains more PhosphorusPhosphorus | +640% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +465.6% |
| Contains more SeleniumSelenium | +816.7% |
| Contains more PotassiumPotassium | +25.9% |
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 | +35.7% |
| Contains more Vitamin B3Vitamin B3 | +64.3% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B6Vitamin B6 | +15% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.151mg | 31% |
| Sodium | 6mg | 661mg | 28% |
| Phosphorus | 148mg | 20mg | 18% |
| Vitamin C | 14.7mg | 16% | |
| Magnesium | 65mg | 13mg | 12% |
| Vitamin K | 13µg | 11% | |
| Selenium | 5.5µg | 0.6µg | 9% |
| Iron | 2.1mg | 1.47mg | 8% |
| Starch | 16.23g | 7% | |
| Protein | 3.8g | 0.91g | 6% |
| Zinc | 0.86mg | 0.19mg | 6% |
| Copper | 0.149mg | 0.096mg | 6% |
| Carbs | 18.69g | 4.28g | 5% |
| Calories | 102kcal | 19kcal | 4% |
| Fiber | 2.1g | 2.9g | 3% |
| Calcium | 47mg | 30mg | 2% |
| Vitamin B5 | 0.093mg | 2% | |
| Choline | 10.4mg | 2% | |
| Fats | 1.58g | 0.14g | 2% |
| Vitamin B3 | 0.235mg | 0.143mg | 1% |
| Folate | 22µg | 24µg | 1% |
| Vitamin B6 | 0.113mg | 0.13mg | 1% |
| Vitamin B1 | 0.015mg | 0.021mg | 1% |
| Potassium | 135mg | 170mg | 1% |
| Net carbs | 16.59g | 1.38g | N/A |
| Sugar | 1.78g | N/A | |
| Vitamin E | 0.19mg | 0.14mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin B2 | 0.022mg | 0.022mg | 0% |
| Saturated fat | 0.034g | 0% | |
| Monounsaturated fat | 0.013g | 0% | |
| Polyunsaturated fat | 0.067g | 0% | |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.025mg | 0% | |
| Isoleucine | 0.021mg | 0% | |
| Leucine | 0.029mg | 0% | |
| Lysine | 0.031mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.023mg | 0% | |
| Valine | 0.03mg | 0% | |
| Histidine | 0.016mg | 0% | |
| Fructose | 0.04g | 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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +317.6% |
| Contains more FatsFats | +1028.6% |
| Contains more CarbsCarbs | +336.7% |
| Contains more WaterWater | +23.1% |
| Contains more OtherOther | +179.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
