Amaranth vs. Tofu — In-Depth Nutrition Comparison
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How are amaranth and tofu different?
- Amaranth is higher in manganese, magnesium, phosphorus, fiber, and vitamin B6; however, tofu is richer in iron, calcium, selenium, and vitamin B1.
- Daily need coverage for iron for tofu is 41% higher.
- Amaranth contains 7 times more fiber than tofu. While amaranth contains 2.1g of fiber, tofu contains only 0.3g.
- Tofu has a lower glycemic index (15) than amaranth (97).
Amaranth grain, cooked and Tofu, raw, regular, prepared with calcium sulfate are the varieties used in this article.
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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 more MagnesiumMagnesium | +116.7% |
| Contains more PotassiumPotassium | +11.6% |
| Contains more PhosphorusPhosphorus | +52.6% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +41.2% |
| Contains more CalciumCalcium | +644.7% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +29.5% |
| Contains more SeleniumSelenium | +61.8% |
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 | +1800% |
| Contains more Vitamin B3Vitamin B3 | +20.5% |
| Contains more Vitamin B6Vitamin B6 | +140.4% |
| Contains more FolateFolate | +46.7% |
| Contains more Vitamin B1Vitamin B1 | +440% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 5.36mg | 41% |
| Calcium | 47mg | 350mg | 30% |
| Polyunsaturated fat | 2.699g | 18% | |
| Manganese | 0.854mg | 0.605mg | 11% |
| Protein | 3.8g | 8.08g | 9% |
| Magnesium | 65mg | 30mg | 8% |
| Fiber | 2.1g | 0.3g | 7% |
| Starch | 16.23g | 7% | |
| Phosphorus | 148mg | 97mg | 7% |
| Selenium | 5.5µg | 8.9µg | 6% |
| Vitamin B1 | 0.015mg | 0.081mg | 6% |
| Carbs | 18.69g | 1.87g | 6% |
| Copper | 0.149mg | 0.193mg | 5% |
| Choline | 28.8mg | 5% | |
| Vitamin B6 | 0.113mg | 0.047mg | 5% |
| Fats | 1.58g | 4.78g | 5% |
| Saturated fat | 0.691g | 3% | |
| Monounsaturated fat | 1.056g | 3% | |
| Folate | 22µg | 15µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B2 | 0.022mg | 0.052mg | 2% |
| Vitamin B5 | 0.068mg | 1% | |
| Calories | 102kcal | 76kcal | 1% |
| Vitamin E | 0.19mg | 0.01mg | 1% |
| Zinc | 0.86mg | 0.8mg | 1% |
| Vitamin C | 0.1mg | 0% | |
| Net carbs | 16.59g | 1.57g | N/A |
| Potassium | 135mg | 121mg | 0% |
| Sugar | 0.62g | N/A | |
| Sodium | 6mg | 7mg | 0% |
| Vitamin B3 | 0.235mg | 0.195mg | 0% |
| Tryptophan | 0.12mg | 0% | |
| Threonine | 0.402mg | 0% | |
| Isoleucine | 0.435mg | 0% | |
| Leucine | 0.713mg | 0% | |
| Lysine | 0.452mg | 0% | |
| Methionine | 0.108mg | 0% | |
| Phenylalanine | 0.428mg | 0% | |
| Valine | 0.446mg | 0% | |
| Histidine | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +899.5% |
| Contains more ProteinProtein | +112.6% |
| Contains more FatsFats | +202.5% |
| Contains more WaterWater | +12.5% |
~equal in
Other
~0.72g