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Amaranth grain vs Sesame - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Sesame

  • Amaranth grain has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Vitamin B1, Zinc, Selenium, and Vitamin B6.
  • Sesame covers your daily Copper needs 437% more than Amaranth grain.

Food varieties used in this article are Amaranth grain, cooked and Seeds, sesame seeds, whole, dried.

Infographic

Amaranth grain vs Sesame 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 -45.5%
Contains more Calcium +1974.5%
Contains more Iron +592.9%
Contains more Magnesium +440%
Contains more Phosphorus +325%
Contains more Potassium +246.7%
Contains more Zinc +801.2%
Contains more Copper +2639.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -45.5%
Contains more Calcium +1974.5%
Contains more Iron +592.9%
Contains more Magnesium +440%
Contains more Phosphorus +325%
Contains more Potassium +246.7%
Contains more Zinc +801.2%
Contains more Copper +2639.6%

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
Sesame
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B3 +1821.3%
Contains more Vitamin B6 +599.1%
Contains more Folate +340.9%
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 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B3 +1821.3%
Contains more Vitamin B6 +599.1%
Contains more Folate +340.9%

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 Sesame
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Sesame Opinion
Net carbs 16.59g 11.65g Amaranth grain
Protein 3.8g 17.73g Sesame
Fats 1.58g 49.67g Sesame
Carbs 18.69g 23.45g Sesame
Calories 102kcal 573kcal Sesame
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.3g Amaranth grain
Fiber 2.1g 11.8g Sesame
Calcium 47mg 975mg Sesame
Iron 2.1mg 14.55mg Sesame
Magnesium 65mg 351mg Sesame
Phosphorus 148mg 629mg Sesame
Potassium 135mg 468mg Sesame
Sodium 6mg 11mg Amaranth grain
Zinc 0.86mg 7.75mg Sesame
Copper 0.149mg 4.082mg Sesame
Vitamin A IU 9IU Sesame
Vitamin E 0.19mg 0.25mg Sesame
Vitamin D IU 0IU Sesame
Vitamin D µg 0µg Sesame
Vitamin C mg 0mg Sesame
Vitamin B1 0.015mg 0.791mg Sesame
Vitamin B2 0.022mg 0.247mg Sesame
Vitamin B3 0.235mg 4.515mg Sesame
Vitamin B5 mg 0.05mg Sesame
Vitamin B6 0.113mg 0.79mg Sesame
Folate 22µg 97µg Sesame
Vitamin B12 µg 0µg Sesame
Vitamin K µg 0µg Sesame
Tryptophan mg 0.388mg Sesame
Threonine mg 0.736mg Sesame
Isoleucine mg 0.763mg Sesame
Leucine mg 1.358mg Sesame
Lysine mg 0.569mg Sesame
Methionine mg 0.586mg Sesame
Phenylalanine mg 0.94mg Sesame
Valine mg 0.99mg Sesame
Histidine mg 0.522mg Sesame
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 6.957g Amaranth grain
Monounsaturated Fat g 18.759g Sesame
Polyunsaturated fat g 21.773g Sesame

Which food is preferable for your diet?

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

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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
50
Sesame
Mineral Summary Score
36
Amaranth grain
372
Sesame

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
106%
Sesame
Carbohydrates
19%
Amaranth grain
23%
Sesame
Fats
7%
Amaranth grain
229%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.3g)
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 - 6.957g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food is cheaper?
Amaranth grain
Amaranth grain is cheaper (difference - $1)

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.