Amaranth grain vs. Spinach raw — In-Depth Nutrition Comparison
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How are Amaranth grain and Spinach raw different?
- Amaranth grain is higher in Phosphorus, and Selenium, however, Spinach raw is richer in Folate, Vitamin B2, Potassium, Vitamin E , Iron, Vitamin B6, Vitamin B1, and Calcium.
- Daily need coverage for Folate from Spinach raw is 43% higher.
- Amaranth grain contains 6 times more Selenium than Spinach raw. While Amaranth grain contains 5.5µg of Selenium, Spinach raw contains only 1µg.
Amaranth grain, cooked and Spinach, raw are the varieties used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+202%
Contains
less
Sodium
-92.4%
Contains
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Zinc
+62.3%
Contains
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Copper
+14.6%
Contains
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Selenium
+450%
Contains
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Calcium
+110.6%
Contains
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Iron
+29%
Contains
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Magnesium
+21.5%
Contains
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Potassium
+313.3%
Equal in Manganese - 0.897
Contains
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Phosphorus
+202%
Contains
less
Sodium
-92.4%
Contains
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Zinc
+62.3%
Contains
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Copper
+14.6%
Contains
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Selenium
+450%
Contains
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Calcium
+110.6%
Contains
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Iron
+29%
Contains
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Magnesium
+21.5%
Contains
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Potassium
+313.3%
Equal in Manganese - 0.897
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
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Vitamin E
+968.4%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B2
+759.1%
Contains
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Vitamin B3
+208.1%
Contains
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Vitamin B6
+72.6%
Contains
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Folate
+781.8%
Contains
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Vitamin E
+968.4%
Contains
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Vitamin B1
+420%
Contains
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Vitamin B2
+759.1%
Contains
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Vitamin B3
+208.1%
Contains
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Vitamin B6
+72.6%
Contains
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Folate
+781.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.9%
Contains
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Fats
+305.1%
Contains
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Carbs
+414.9%
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Water
+21.6%
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Other
+123.4%
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Contains
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Protein
+32.9%
Contains
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Fats
+305.1%
Contains
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Carbs
+414.9%
Contains
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Water
+21.6%
Contains
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Other
+123.4%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
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Glucose
+∞%
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Fructose
+∞%
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Galactose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 16.59g | 1.43g |
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| Protein | 3.8g | 2.86g |
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| Fats | 1.58g | 0.39g |
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| Carbs | 18.69g | 3.63g |
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| Calories | 102kcal | 23kcal |
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| Starch | 16.23g |
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| Fructose | 0.15g |
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| Sugar | 0.42g |
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| Fiber | 2.1g | 2.2g |
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| Calcium | 47mg | 99mg |
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| Iron | 2.1mg | 2.71mg |
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| Magnesium | 65mg | 79mg |
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| Phosphorus | 148mg | 49mg |
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| Potassium | 135mg | 558mg |
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| Sodium | 6mg | 79mg |
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| Zinc | 0.86mg | 0.53mg |
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| Copper | 0.149mg | 0.13mg |
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| Manganese | 0.854mg | 0.897mg |
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| Selenium | 5.5µg | 1µg |
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| Vitamin A | 9377IU |
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| Vitamin A RAE | 469µg |
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| Vitamin E | 0.19mg | 2.03mg |
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| Vitamin C | 28.1mg |
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| Vitamin B1 | 0.015mg | 0.078mg |
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| Vitamin B2 | 0.022mg | 0.189mg |
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| Vitamin B3 | 0.235mg | 0.724mg |
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| Vitamin B5 | 0.065mg |
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| Vitamin B6 | 0.113mg | 0.195mg |
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| Folate | 22µg | 194µg |
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| Vitamin K | 482.9µg |
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| Tryptophan | 0.039mg |
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| Threonine | 0.122mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.223mg |
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| Lysine | 0.174mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.129mg |
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| Valine | 0.161mg |
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| Histidine | 0.064mg |
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| Saturated Fat | 0.063g |
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| Monounsaturated Fat | 0.01g |
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| Polyunsaturated fat | 0.165g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
181%
Minerals Daily Need Coverage Score
43%
45%
Comparison summary
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 65)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Amaranth grain contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.063g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.