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Amaranth grain vs Flax - In-Depth Nutrition Comparison

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Important differences between Amaranth grain and Flax

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Amaranth grain.
  • Flax's daily need coverage for Vitamin B1 is 136% more.

The food varieties used in the comparison are Amaranth grain, cooked and Seeds, flaxseed.

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Amaranth grain vs Flax infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -80%
Contains more Iron +172.9%
Contains more Calcium +442.6%
Contains more Potassium +502.2%
Contains more Magnesium +503.1%
Contains more Copper +718.8%
Contains more Zinc +404.7%
Contains more Phosphorus +333.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -80%
Contains more Iron +172.9%
Contains more Calcium +442.6%
Contains more Potassium +502.2%
Contains more Magnesium +503.1%
Contains more Copper +718.8%
Contains more Zinc +404.7%
Contains more Phosphorus +333.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
12
Flax
Contains more Vitamin E +63.2%
Contains more Vitamin B1 +10860%
Contains more Vitamin B2 +631.8%
Contains more Vitamin B3 +1210.6%
Contains more Vitamin B6 +318.6%
Contains more Folate +295.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin E +63.2%
Contains more Vitamin B1 +10860%
Contains more Vitamin B2 +631.8%
Contains more Vitamin B3 +1210.6%
Contains more Vitamin B6 +318.6%
Contains more Folate +295.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
63
Flax
Mineral Summary Score
36
Amaranth grain
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
110%
Flax
Carbohydrates
19%
Amaranth grain
29%
Flax
Fats
7%
Amaranth grain
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Flax
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 3.663g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

All nutrients comparison - raw data values

Nutrient Amaranth grain Flax Opinion
Calories 102 534 Flax
Protein 3.8 18.29 Flax
Fats 1.58 42.16 Flax
Vitamin C 0.6 Flax
Carbs 18.69 28.88 Flax
Cholesterol 0 Amaranth grain
Vitamin D 0 Flax
Iron 2.1 5.73 Flax
Calcium 47 255 Flax
Potassium 135 813 Flax
Magnesium 65 392 Flax
Sugar 1.55 Amaranth grain
Fiber 2.1 27.3 Flax
Copper 0.149 1.22 Flax
Zinc 0.86 4.34 Flax
Starch 16.23 Amaranth grain
Phosphorus 148 642 Flax
Sodium 6 30 Amaranth grain
Vitamin A 0 Flax
Vitamin E 0.19 0.31 Flax
Vitamin D 0 Flax
Vitamin B1 0.015 1.644 Flax
Vitamin B2 0.022 0.161 Flax
Vitamin B3 0.235 3.08 Flax
Vitamin B5 0.985 Flax
Vitamin B6 0.113 0.473 Flax
Vitamin B12 0 Flax
Vitamin K 4.3 Flax
Folate 22 87 Flax
Trans Fat
Saturated Fat 3.663 Amaranth grain
Monounsaturated Fat 7.527 Flax
Polyunsaturated fat 28.73 Flax
Tryptophan 0.297 Flax
Threonine 0.766 Flax
Isoleucine 0.896 Flax
Leucine 1.235 Flax
Lysine 0.862 Flax
Methionine 0.37 Flax
Phenylalanine 0.957 Flax
Valine 1.072 Flax
Histidine 0.472 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.