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Amaranth vs. Swordfish — In-Depth Nutrition Comparison

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Summary of differences between amaranth and swordfish

  • Amaranth has more manganese, iron, copper, and fiber, while swordfish has more selenium, vitamin B3, vitamin B6, phosphorus, vitamin E, and potassium.
  • Swordfish covers your daily need for selenium, 115% more than amaranth.
  • Swordfish has a lower glycemic index. The glycemic index of swordfish is 0, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Fish, swordfish, cooked, dry heat.

Infographic

Amaranth vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +683.3%
Contains more IronIron +366.7%
Contains more CopperCopper +223.9%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +6469.2%
Contains more PotassiumPotassium +269.6%
Contains more PhosphorusPhosphorus +105.4%
Contains more SeleniumSelenium +1145.5%
~equal in Zinc ~0.78mg

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more FolateFolate +1000%
Contains more Vitamin EVitamin E +1168.4%
Contains more Vitamin B1Vitamin B1 +493.3%
Contains more Vitamin B2Vitamin B2 +186.4%
Contains more Vitamin B3Vitamin B3 +3837.9%
Contains more Vitamin B6Vitamin B6 +444.2%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.9%
Contains more ProteinProtein +517.1%
Contains more FatsFats +401.9%
~equal in Water ~68.26g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Swordfish
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth Swordfish DV% diff.
Selenium 5.5µg 68.5µg 115%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B12 1.62µg 68%
Vitamin B3 0.235mg 9.254mg 56%
Protein 3.8g 23.45g 39%
Vitamin B6 0.113mg 0.615mg 39%
Manganese 0.854mg 0.013mg 37%
Cholesterol 78mg 26%
Phosphorus 148mg 304mg 22%
Iron 2.1mg 0.45mg 21%
Vitamin E 0.19mg 2.41mg 15%
Choline 77.5mg 14%
Potassium 135mg 499mg 11%
Copper 0.149mg 0.046mg 11%
Fats 1.58g 7.93g 10%
Saturated fat 1.911g 9%
Polyunsaturated fat 1.368g 9%
Monounsaturated fat 3.544g 9%
Fiber 2.1g 0g 8%
Vitamin B5 0.417mg 8%
Magnesium 65mg 35mg 7%
Starch 16.23g 7%
Vitamin B1 0.015mg 0.089mg 6%
Carbs 18.69g 0g 6%
Folate 22µg 2µg 5%
Vitamin A 43µg 5%
Calories 102kcal 172kcal 4%
Sodium 6mg 97mg 4%
Calcium 47mg 6mg 4%
Vitamin B2 0.022mg 0.063mg 3%
Zinc 0.86mg 0.78mg 1%
Net carbs 16.59g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.265mg 0%
Threonine 1.035mg 0%
Isoleucine 1.088mg 0%
Leucine 1.919mg 0%
Lysine 2.168mg 0%
Methionine 0.699mg 0%
Phenylalanine 0.922mg 0%
Valine 1.216mg 0%
Histidine 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Swordfish
Minerals Daily Need Coverage Score
43%
Amaranth
64%
Swordfish

Comparison summary

Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 97)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 91mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.911g)
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.