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  6. Amaranth vs. Sweet potato

Amaranth vs. Sweet potato — In-Depth Nutrition Comparison

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How are amaranth and sweet potato different?

  • Amaranth is higher in manganese, iron, phosphorus, magnesium, selenium, and zinc; however, sweet potato is richer in vitamin B6, potassium, and vitamin B1.
  • Daily need coverage for manganese for amaranth is 26% higher.
  • Amaranth contains 9 times more selenium than sweet potato. While amaranth contains 5.5µg of selenium, sweet potato contains only 0.6µg.
  • Sweet potato has a lower glycemic index (70) than amaranth (97).

Amaranth grain, cooked and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Amaranth vs Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +56.7%
Contains more IronIron +244.3%
Contains more ZincZinc +186.7%
Contains more PhosphorusPhosphorus +214.9%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +231%
Contains more SeleniumSelenium +816.7%
Contains more PotassiumPotassium +149.6%
~equal in Copper ~0.151mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more FolateFolate +100%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B3Vitamin B3 +137%
Contains more Vitamin B6Vitamin B6 +85%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Sweet potato DV% diff.
Vitamin A 709µg 79%
Manganese 0.854mg 0.258mg 26%
Iron 2.1mg 0.61mg 19%
Vitamin B5 0.8mg 16%
Phosphorus 148mg 47mg 14%
Magnesium 65mg 25mg 10%
Selenium 5.5µg 0.6µg 9%
Vitamin B6 0.113mg 0.209mg 7%
Potassium 135mg 337mg 6%
Vitamin B1 0.015mg 0.078mg 5%
Zinc 0.86mg 0.3mg 5%
Fiber 2.1g 3g 4%
Protein 3.8g 1.57g 4%
Vitamin B2 0.022mg 0.061mg 3%
Folate 22µg 11µg 3%
Vitamin C 2.4mg 3%
Vitamin K 1.8µg 2%
Calcium 47mg 30mg 2%
Sodium 6mg 55mg 2%
Choline 12.3mg 2%
Vitamin B3 0.235mg 0.557mg 2%
Fats 1.58g 0.05g 2%
Calories 102kcal 86kcal 1%
Fructose 0.7g 1%
Starch 16.23g 12.65g 1%
Carbs 18.69g 20.12g 0%
Net carbs 16.59g 17.12g N/A
Sugar 4.18g N/A
Copper 0.149mg 0.151mg 0%
Vitamin E 0.19mg 0.26mg 0%
Saturated fat 0.018g 0%
Monounsaturated fat 0.001g 0%
Polyunsaturated fat 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +142%
Contains more FatsFats +3060%
Contains more OtherOther +27.3%
~equal in Carbs ~20.12g
~equal in Water ~77.28g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +28.3%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.