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Amaranth grain vs. Sunflower seed — In-Depth Nutrition Comparison

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How are Amaranth grain and Sunflower seed different?

  • Sunflower seed is higher than Amaranth grain in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Folate, Vitamin B3, and Manganese.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Amaranth grain.

Amaranth grain, cooked and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Amaranth grain vs Sunflower seed infographic
Infographic link

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 Sodium -33.3%
Contains more Calcium +66%
Contains more Iron +150%
Contains more Magnesium +400%
Contains more Phosphorus +345.9%
Contains more Potassium +377.8%
Contains more Zinc +481.4%
Contains more Copper +1108.1%
Contains more Manganese +128.3%
Contains more Selenium +863.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -33.3%
Contains more Calcium +66%
Contains more Iron +150%
Contains more Magnesium +400%
Contains more Phosphorus +345.9%
Contains more Potassium +377.8%
Contains more Zinc +481.4%
Contains more Copper +1108.1%
Contains more Manganese +128.3%
Contains more Selenium +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 E +18410.5%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +1513.6%
Contains more Vitamin B3 +3446.8%
Contains more Vitamin B6 +1090.3%
Contains more Folate +931.8%
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 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin E +18410.5%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +1513.6%
Contains more Vitamin B3 +3446.8%
Contains more Vitamin B6 +1090.3%
Contains more Folate +931.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1489%
Contains more Protein +446.8%
Contains more Fats +3157%
Contains more Other +293.5%
Equal in Carbs - 20
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Water +1489%
Contains more Protein +446.8%
Contains more Fats +3157%
Contains more Other +293.5%
Equal in Carbs - 20

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Sunflower seed
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Amaranth grain Sunflower seed Opinion
Net carbs 16.59g 11.4g Amaranth grain
Protein 3.8g 20.78g Sunflower seed
Fats 1.58g 51.46g Sunflower seed
Carbs 18.69g 20g Sunflower seed
Calories 102kcal 584kcal Sunflower seed
Starch 16.23g Amaranth grain
Sugar 2.62g Amaranth grain
Fiber 2.1g 8.6g Sunflower seed
Calcium 47mg 78mg Sunflower seed
Iron 2.1mg 5.25mg Sunflower seed
Magnesium 65mg 325mg Sunflower seed
Phosphorus 148mg 660mg Sunflower seed
Potassium 135mg 645mg Sunflower seed
Sodium 6mg 9mg Amaranth grain
Zinc 0.86mg 5mg Sunflower seed
Copper 0.149mg 1.8mg Sunflower seed
Manganese 0.854mg 1.95mg Sunflower seed
Selenium 5.5µg 53µg Sunflower seed
Vitamin A 50IU Sunflower seed
Vitamin A RAE 3µg Sunflower seed
Vitamin E 0.19mg 35.17mg Sunflower seed
Vitamin C 1.4mg Sunflower seed
Vitamin B1 0.015mg 1.48mg Sunflower seed
Vitamin B2 0.022mg 0.355mg Sunflower seed
Vitamin B3 0.235mg 8.335mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 0.113mg 1.345mg Sunflower seed
Folate 22µg 227µg Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Saturated Fat 4.455g Amaranth grain
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g Sunflower seed
Polyunsaturated fat 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Amaranth grain
156%
Sunflower seed
Minerals Daily Need Coverage Score
43%
Amaranth grain
207%
Sunflower seed

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 77)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 3mg)
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 - 4.455g)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.