Amaranth vs. Spinach raw — In-Depth Nutrition Comparison
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How are amaranth and spinach raw different?
- Amaranth 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 for spinach raw is 43% higher.
- Amaranth contains 6 times more selenium than spinach raw. While amaranth contains 5.5µg of selenium, spinach raw contains only 1µg.
- Spinach raw has a lower glycemic index (32) than amaranth (97).
Amaranth grain, cooked and Spinach, raw are the varieties used in this article.
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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 CopperCopper | +14.6% |
| Contains more ZincZinc | +62.3% |
| Contains more PhosphorusPhosphorus | +202% |
| Contains less SodiumSodium | -92.4% |
| Contains more SeleniumSelenium | +450% |
| Contains more MagnesiumMagnesium | +21.5% |
| Contains more CalciumCalcium | +110.6% |
| Contains more PotassiumPotassium | +313.3% |
| Contains more IronIron | +29% |
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 | +968.4% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +759.1% |
| Contains more Vitamin B3Vitamin B3 | +208.1% |
| Contains more Vitamin B6Vitamin B6 | +72.6% |
| Contains more FolateFolate | +781.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Folate | 22µg | 194µg | 43% |
| Vitamin C | 28.1mg | 31% | |
| Phosphorus | 148mg | 49mg | 14% |
| Vitamin B2 | 0.022mg | 0.189mg | 13% |
| Potassium | 135mg | 558mg | 12% |
| Vitamin E | 0.19mg | 2.03mg | 12% |
| Iron | 2.1mg | 2.71mg | 8% |
| Selenium | 5.5µg | 1µg | 8% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.113mg | 0.195mg | 6% |
| Vitamin B1 | 0.015mg | 0.078mg | 5% |
| Carbs | 18.69g | 3.63g | 5% |
| Calcium | 47mg | 99mg | 5% |
| Choline | 19.3mg | 4% | |
| Calories | 102kcal | 23kcal | 4% |
| Vitamin B3 | 0.235mg | 0.724mg | 3% |
| Sodium | 6mg | 79mg | 3% |
| Magnesium | 65mg | 79mg | 3% |
| Zinc | 0.86mg | 0.53mg | 3% |
| Manganese | 0.854mg | 0.897mg | 2% |
| Copper | 0.149mg | 0.13mg | 2% |
| Protein | 3.8g | 2.86g | 2% |
| Fats | 1.58g | 0.39g | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Vitamin B5 | 0.065mg | 1% | |
| Net carbs | 16.59g | 1.43g | N/A |
| Sugar | 0.42g | N/A | |
| Fiber | 2.1g | 2.2g | 0% |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +32.9% |
| Contains more FatsFats | +305.1% |
| Contains more CarbsCarbs | +414.9% |
| Contains more WaterWater | +21.6% |
| Contains more OtherOther | +123.4% |
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:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g