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Amaranth vs. Tomato sauce — In-Depth Nutrition Comparison

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How are amaranth and tomato sauce different?

  • Amaranth is higher in manganese, phosphorus, iron, magnesium, selenium, and zinc; however, tomato sauce is richer in vitamin E.
  • Daily need coverage for manganese for amaranth is 32% higher.
  • Amaranth contains 9 times more selenium than tomato sauce. While amaranth contains 5.5µg of selenium, tomato sauce contains only 0.6µg.
  • Tomato sauce has a lower glycemic index (31) than amaranth (97).

Amaranth grain, cooked and Tomato sauce, canned, no salt added are the varieties used in this article.

Infographic

Amaranth vs Tomato sauce infographic
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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.
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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +235.7%
Contains more IronIron +118.8%
Contains more CopperCopper +29.6%
Contains more ZincZinc +290.9%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +655.8%
Contains more SeleniumSelenium +816.7%
Contains more PotassiumPotassium +120%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B6Vitamin B6 +15.3%
Contains more FolateFolate +144.4%
Contains more Vitamin EVitamin E +657.9%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +195.5%
Contains more Vitamin B3Vitamin B3 +321.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +216.7%
Contains more FatsFats +426.7%
Contains more CarbsCarbs +252%
Contains more WaterWater +21.4%
Contains more OtherOther +148.1%

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
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth Tomato sauce
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 ok

All nutrients comparison - raw data values

Nutrient Amaranth Tomato sauce DV% diff.
Manganese 0.854mg 0.113mg 32%
Phosphorus 148mg 27mg 17%
Iron 2.1mg 0.96mg 14%
Magnesium 65mg 15mg 12%
Selenium 5.5µg 0.6µg 9%
Vitamin C 7mg 8%
Vitamin E 0.19mg 1.44mg 8%
Starch 16.23g 7%
Zinc 0.86mg 0.22mg 6%
Vitamin B5 0.309mg 6%
Vitamin B3 0.235mg 0.991mg 5%
Potassium 135mg 297mg 5%
Protein 3.8g 1.2g 5%
Calories 102kcal 24kcal 4%
Copper 0.149mg 0.115mg 4%
Carbs 18.69g 5.31g 4%
Calcium 47mg 14mg 3%
Vitamin B2 0.022mg 0.065mg 3%
Folate 22µg 9µg 3%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Fructose 1.67g 2%
Vitamin A 22µg 2%
Fats 1.58g 0.3g 2%
Fiber 2.1g 1.5g 2%
Polyunsaturated fat 0.121g 1%
Vitamin B1 0.015mg 0.024mg 1%
Vitamin B6 0.113mg 0.098mg 1%
Net carbs 16.59g 3.81g N/A
Sugar 3.56g N/A
Sodium 6mg 11mg 0%
Saturated fat 0.041g 0%
Monounsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.037mg 0%
Isoleucine 0.025mg 0%
Leucine 0.034mg 0%
Lysine 0.037mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.036mg 0%
Valine 0.025mg 0%
Histidine 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Tomato sauce
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
12%
Tomato sauce
Minerals Daily Need Coverage Score
43%
Amaranth
15%
Tomato sauce

Comparison summary

Which food is lower in glycemic index?
Tomato sauce
Tomato sauce is lower in glycemic index (difference - 66)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $3)
Which food is richer in vitamins?
Tomato sauce
Tomato sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 3.56g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.041g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.