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Amaranth vs. Tuna salad — In-Depth Nutrition Comparison

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Significant differences between amaranth and tuna salad

  • Amaranth has more manganese, iron, magnesium, and fiber; however, tuna salad is richer in selenium and vitamin B3.
  • Tuna salad covers your daily selenium needs 65% more than amaranth.
  • Amaranth contains less sodium.

Specific food types used in this comparison are Amaranth grain, cooked and Fish, tuna salad.

Infographic

Amaranth vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +242.1%
Contains more CalciumCalcium +176.5%
Contains more IronIron +110%
Contains more ZincZinc +53.6%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +2035%
Contains more PotassiumPotassium +31.9%
Contains more PhosphorusPhosphorus +20.3%
Contains more SeleniumSelenium +649.1%
~equal in Copper ~0.145mg

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more FolateFolate +175%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +218.2%
Contains more Vitamin B3Vitamin B3 +2751.1%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +98.6%
Contains more WaterWater +19%
Contains more ProteinProtein +322.1%
Contains more FatsFats +486.1%
Contains more OtherOther +176.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth Tuna salad DV% diff.
Selenium 5.5µg 41.2µg 65%
Vitamin B12 1.2µg 50%
Vitamin B3 0.235mg 6.7mg 40%
Manganese 0.854mg 0.04mg 35%
Polyunsaturated fat 4.122g 27%
Protein 3.8g 16.04g 24%
Sodium 6mg 402mg 17%
Iron 2.1mg 1mg 14%
Fats 1.58g 9.26g 12%
Magnesium 65mg 19mg 11%
Fiber 2.1g 0g 8%
Monounsaturated fat 2.887g 7%
Saturated fat 1.544g 7%
Starch 16.23g 7%
Vitamin B5 0.26mg 5%
Vitamin B2 0.022mg 0.07mg 4%
Cholesterol 13mg 4%
Phosphorus 148mg 178mg 4%
Folate 22µg 8µg 4%
Calories 102kcal 187kcal 4%
Zinc 0.86mg 0.56mg 3%
Vitamin A 24µg 3%
Calcium 47mg 17mg 3%
Carbs 18.69g 9.41g 3%
Vitamin C 2.2mg 2%
Vitamin B6 0.113mg 0.081mg 2%
Vitamin B1 0.015mg 0.031mg 1%
Vitamin E 0.19mg 1%
Potassium 135mg 178mg 1%
Net carbs 16.59g 9.41g N/A
Copper 0.149mg 0.145mg 0%
Tryptophan 0.18mg 0%
Threonine 0.701mg 0%
Isoleucine 0.739mg 0%
Leucine 1.293mg 0%
Lysine 1.457mg 0%
Methionine 0.47mg 0%
Phenylalanine 0.626mg 0%
Valine 0.824mg 0%
Histidine 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth Tuna salad
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
27%
Tuna salad
Minerals Daily Need Coverage Score
43%
Amaranth
49%
Tuna salad

Comparison summary

Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 97)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $3)
Which food is richer in vitamins?
Tuna salad
Tuna salad is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 396mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.544g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.