Amaranth vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are amaranth and sunflower seeds different?
- Sunflower seeds are higher than amaranth in vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, magnesium, folate, vitamin B3, and manganese.
- Sunflower seeds cover your daily need for vitamin E, 233% more than amaranth.
- Amaranth has a higher glycemic index (97) than sunflower seeds (20).
Amaranth grain, cooked and Seeds, sunflower seed kernels, dried types were 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 less SodiumSodium | -33.3% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more CalciumCalcium | +66% |
| Contains more PotassiumPotassium | +377.8% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +1108.1% |
| Contains more ZincZinc | +481.4% |
| Contains more PhosphorusPhosphorus | +345.9% |
| Contains more ManganeseManganese | +128.3% |
| Contains more SeleniumSelenium | +863.6% |
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.
| Contains more Vitamin EVitamin E | +18410.5% |
| Contains more Vitamin B1Vitamin B1 | +9766.7% |
| Contains more Vitamin B2Vitamin B2 | +1513.6% |
| Contains more Vitamin B3Vitamin B3 | +3446.8% |
| Contains more Vitamin B6Vitamin B6 | +1090.3% |
| Contains more FolateFolate | +931.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.19mg | 35.17mg | 233% |
| Copper | 0.149mg | 1.8mg | 183% |
| Polyunsaturated fat | 23.137g | 154% | |
| Vitamin B1 | 0.015mg | 1.48mg | 122% |
| Vitamin B6 | 0.113mg | 1.345mg | 95% |
| Selenium | 5.5µg | 53µg | 86% |
| Fats | 1.58g | 51.46g | 77% |
| Phosphorus | 148mg | 660mg | 73% |
| Magnesium | 65mg | 325mg | 62% |
| Folate | 22µg | 227µg | 51% |
| Vitamin B3 | 0.235mg | 8.335mg | 51% |
| Manganese | 0.854mg | 1.95mg | 48% |
| Monounsaturated fat | 18.528g | 46% | |
| Iron | 2.1mg | 5.25mg | 39% |
| Zinc | 0.86mg | 5mg | 38% |
| Protein | 3.8g | 20.78g | 34% |
| Fiber | 2.1g | 8.6g | 26% |
| Vitamin B2 | 0.022mg | 0.355mg | 26% |
| Calories | 102kcal | 584kcal | 24% |
| Vitamin B5 | 1.13mg | 23% | |
| Saturated fat | 4.455g | 20% | |
| Potassium | 135mg | 645mg | 15% |
| Choline | 55.1mg | 10% | |
| Starch | 16.23g | 7% | |
| Calcium | 47mg | 78mg | 3% |
| Vitamin C | 1.4mg | 2% | |
| Carbs | 18.69g | 20g | 0% |
| Net carbs | 16.59g | 11.4g | N/A |
| Sugar | 2.62g | N/A | |
| Sodium | 6mg | 9mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.348mg | 0% | |
| Threonine | 0.928mg | 0% | |
| Isoleucine | 1.139mg | 0% | |
| Leucine | 1.659mg | 0% | |
| Lysine | 0.937mg | 0% | |
| Methionine | 0.494mg | 0% | |
| Phenylalanine | 1.169mg | 0% | |
| Valine | 1.315mg | 0% | |
| Histidine | 0.632mg | 0% | |
| Omega-3 - EPA | 0.014g | N/A |
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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more WaterWater | +1489% |
| Contains more ProteinProtein | +446.8% |
| Contains more FatsFats | +3157% |
| Contains more OtherOther | +293.5% |
~equal in
Carbs
~20g
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:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
