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  6. Amaranth grain vs. Vegetable

Amaranth grain vs. Vegetable — In-Depth Nutrition Comparison

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What are the main differences between Amaranth grain and Vegetable?

  • Amaranth grain is richer in Manganese, Iron, Phosphorus, Magnesium, Selenium, and Copper, yet Vegetable is richer in Fiber, and Vitamin B2.
  • Amaranth grain's daily need coverage for Manganese is 21% higher.
  • Amaranth grain has 18 times more Selenium than Vegetable. Amaranth grain has 5.5µg of Selenium, while Vegetable has 0.3µg.

We used Amaranth grain, cooked and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this comparison.

Infographic

Amaranth grain vs Vegetable 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.
Amaranth grain
Amaranth grain
9
:
1
Vegetable
Vegetable
Contains more Calcium +88%
Contains more Iron +156.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +190.2%
Contains less Sodium -82.9%
Contains more Zinc +75.5%
Contains more Copper +79.5%
Contains more Manganese +125.3%
Contains more Selenium +1733.3%
Contains more Potassium +25.2%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +88%
Contains more Iron +156.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +190.2%
Contains less Sodium -82.9%
Contains more Zinc +75.5%
Contains more Copper +79.5%
Contains more Manganese +125.3%
Contains more Selenium +1733.3%
Contains more Potassium +25.2%

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.
Amaranth grain
Amaranth grain
2
:
10
Vegetable
Vegetable
Contains more Vitamin B6 +52.7%
Contains more Folate +15.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +262.1%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin B6 +52.7%
Contains more Folate +15.8%
Contains more Vitamin E +100%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +262.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Vegetable
Vegetable
Contains more Protein +32.9%
Contains more Fats +953.3%
Contains more Carbs +42.8%
Contains more Other +14.9%
Contains more Water +10.7%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +32.9%
Contains more Fats +953.3%
Contains more Carbs +42.8%
Contains more Other +14.9%
Contains more Water +10.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Vegetable Opinion
Net carbs 16.59g 8.69g Amaranth grain
Protein 3.8g 2.86g Amaranth grain
Fats 1.58g 0.15g Amaranth grain
Carbs 18.69g 13.09g Amaranth grain
Calories 102kcal 65kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 3.12g Amaranth grain
Fiber 2.1g 4.4g Vegetable
Calcium 47mg 25mg Amaranth grain
Iron 2.1mg 0.82mg Amaranth grain
Magnesium 65mg 22mg Amaranth grain
Phosphorus 148mg 51mg Amaranth grain
Potassium 135mg 169mg Vegetable
Sodium 6mg 35mg Amaranth grain
Zinc 0.86mg 0.49mg Amaranth grain
Copper 0.149mg 0.083mg Amaranth grain
Manganese 0.854mg 0.379mg Amaranth grain
Selenium 5.5µg 0.3µg Amaranth grain
Vitamin A 4277IU Vegetable
Vitamin A RAE 214µg Vegetable
Vitamin E 0.19mg 0.38mg Vegetable
Vitamin C 3.2mg Vegetable
Vitamin B1 0.015mg 0.071mg Vegetable
Vitamin B2 0.022mg 0.12mg Vegetable
Vitamin B3 0.235mg 0.851mg Vegetable
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.113mg 0.074mg Amaranth grain
Folate 22µg 19µg Amaranth grain
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g Amaranth grain
Monounsaturated Fat 0.01g Vegetable
Polyunsaturated fat 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 grain
36%
Vegetable
Minerals Daily Need Coverage Score
43%
Amaranth grain
19%
Vegetable

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 31)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.031g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain 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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.