Amaranth vs. Tamale — In-Depth Nutrition Comparison
Compare
How are amaranth and tamale different?
- Amaranth is higher in manganese, iron, magnesium, copper, and phosphorus; however, tamale is richer in vitamin B3 and zinc.
- Daily need coverage for manganese for amaranth is 30% higher.
- Amaranth contains 3 times more magnesium than tamale. While amaranth contains 65mg of magnesium, tamale contains only 22mg.
- Amaranth has less sodium.
- Tamale has a lower glycemic index (82) than amaranth (97).
Amaranth grain, cooked and Tamales (Navajo) are the varieties used in this article.
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 more MagnesiumMagnesium | +195.5% |
| Contains more CalciumCalcium | +62.1% |
| Contains more IronIron | +72.1% |
| Contains more CopperCopper | +136.5% |
| Contains more PhosphorusPhosphorus | +49.5% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +390.8% |
| Contains more ZincZinc | +72.1% |
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 | +∞% |
| Contains more FolateFolate | +46.7% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +263.6% |
| Contains more Vitamin B3Vitamin B3 | +576.6% |
| Contains more Vitamin B6Vitamin B6 | +26.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.174mg | 30% |
| Vitamin B12 | 0.54µg | 23% | |
| Sodium | 6mg | 427mg | 18% |
| Saturated fat | 2.396g | 11% | |
| Iron | 2.1mg | 1.22mg | 11% |
| Magnesium | 65mg | 22mg | 10% |
| Copper | 0.149mg | 0.063mg | 10% |
| Vitamin B3 | 0.235mg | 1.59mg | 8% |
| Phosphorus | 148mg | 99mg | 7% |
| Fats | 1.58g | 6.12g | 7% |
| Monounsaturated fat | 2.739g | 7% | |
| Cholesterol | 17mg | 6% | |
| Zinc | 0.86mg | 1.48mg | 6% |
| Protein | 3.8g | 6.28g | 5% |
| Polyunsaturated fat | 0.688g | 5% | |
| Vitamin B5 | 0.205mg | 4% | |
| Vitamin B2 | 0.022mg | 0.08mg | 4% |
| Fiber | 2.1g | 3.1g | 4% |
| Calories | 102kcal | 153kcal | 3% |
| Vitamin B1 | 0.015mg | 0.05mg | 3% |
| Starch | 16.23g | 12.27g | 2% |
| Vitamin B6 | 0.113mg | 0.143mg | 2% |
| Calcium | 47mg | 29mg | 2% |
| Folate | 22µg | 15µg | 2% |
| Vitamin C | 1.7mg | 2% | |
| Selenium | 5.5µg | 6µg | 1% |
| Vitamin E | 0.19mg | 0mg | 1% |
| Carbs | 18.69g | 18.12g | 0% |
| Net carbs | 16.59g | 15.02g | N/A |
| Potassium | 135mg | 131mg | 0% |
| Sugar | 0.99g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.239mg | 0% | |
| Isoleucine | 0.271mg | 0% | |
| Leucine | 0.568mg | 0% | |
| Lysine | 0.427mg | 0% | |
| Methionine | 0.15mg | 0% | |
| Phenylalanine | 0.275mg | 0% | |
| Valine | 0.318mg | 0% | |
| Histidine | 0.196mg | 0% | |
| Fructose | 0.17g | 0% | |
| Omega-3 - ALA | 0.029g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65.3% |
| Contains more FatsFats | +287.3% |
| Contains more OtherOther | +79.2% |
~equal in
Carbs
~18.12g
~equal in
Water
~68.1g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +32.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
