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Amaranth grain vs. Seed — In-Depth Nutrition Comparison

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How are Amaranth grain and Seed different?

  • Seed is higher than Amaranth grain in Fiber, Phosphorus, Selenium, Copper, Manganese, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Seed covers your daily need of Fiber 129% more than Amaranth grain.

Amaranth grain, cooked and Seeds, chia seeds, dried types were used in this article.

Infographic

Amaranth grain vs Seed 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 less Sodium -62.5%
Contains more Calcium +1242.6%
Contains more Iron +267.6%
Contains more Magnesium +415.4%
Contains more Phosphorus +481.1%
Contains more Potassium +201.5%
Contains more Zinc +432.6%
Contains more Copper +520.1%
Contains more Manganese +218.9%
Contains more Selenium +903.6%
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 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -62.5%
Contains more Calcium +1242.6%
Contains more Iron +267.6%
Contains more Magnesium +415.4%
Contains more Phosphorus +481.1%
Contains more Potassium +201.5%
Contains more Zinc +432.6%
Contains more Copper +520.1%
Contains more Manganese +218.9%
Contains more Selenium +903.6%

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.
:
8
Seed
Contains more Vitamin E +163.2%
Contains more Vitamin B1 +4033.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +3657.4%
Contains more Folate +122.7%
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +163.2%
Contains more Vitamin B1 +4033.3%
Contains more Vitamin B2 +672.7%
Contains more Vitamin B3 +3657.4%
Contains more Folate +122.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1195.9%
Contains more Protein +335.3%
Contains more Fats +1845.6%
Contains more Carbs +125.4%
Contains more Other +523.4%
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1195.9%
Contains more Protein +335.3%
Contains more Fats +1845.6%
Contains more Carbs +125.4%
Contains more Other +523.4%

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 Seed
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Seed Opinion
Net carbs 16.59g 7.72g Amaranth grain
Protein 3.8g 16.54g Seed
Fats 1.58g 30.74g Seed
Carbs 18.69g 42.12g Seed
Calories 102kcal 486kcal Seed
Starch 16.23g Amaranth grain
Fiber 2.1g 34.4g Seed
Calcium 47mg 631mg Seed
Iron 2.1mg 7.72mg Seed
Magnesium 65mg 335mg Seed
Phosphorus 148mg 860mg Seed
Potassium 135mg 407mg Seed
Sodium 6mg 16mg Amaranth grain
Zinc 0.86mg 4.58mg Seed
Copper 0.149mg 0.924mg Seed
Manganese 0.854mg 2.723mg Seed
Selenium 5.5µg 55.2µg Seed
Vitamin A 54IU Seed
Vitamin E 0.19mg 0.5mg Seed
Vitamin C 1.6mg Seed
Vitamin B1 0.015mg 0.62mg Seed
Vitamin B2 0.022mg 0.17mg Seed
Vitamin B3 0.235mg 8.83mg Seed
Vitamin B6 0.113mg Amaranth grain
Folate 22µg 49µg Seed
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g Amaranth grain
Saturated Fat 3.33g Amaranth grain
Monounsaturated Fat 2.309g Seed
Polyunsaturated fat 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Seed
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
35%
Seed
Minerals Daily Need Coverage Score
43%
Amaranth grain
221%
Seed

Comparison summary

Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 82)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is richer in vitamins?
Seed
Seed is relatively richer in vitamins
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 10mg)
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 - 3.33g)
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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.