Amaranth vs. Wafer — In-Depth Nutrition Comparison
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How are amaranth and wafer different?
- Amaranth is higher in manganese; however, wafer is richer in copper, iron, vitamin B2, vitamin B3, vitamin B1, folate, and fiber.
- Daily need coverage for copper for wafer is 35% higher.
- Amaranth has less sodium.
- Wafer has a lower glycemic index (61) than amaranth (97).
Amaranth grain, cooked and Cookies, chocolate wafers 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 | +22.6% |
| Contains more CalciumCalcium | +51.6% |
| Contains more PhosphorusPhosphorus | +12.1% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +22.7% |
| Contains more PotassiumPotassium | +55.6% |
| Contains more IronIron | +91% |
| Contains more CopperCopper | +210.7% |
| Contains more ZincZinc | +26.7% |
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 B6Vitamin B6 | +121.6% |
| Contains more Vitamin EVitamin E | +278.9% |
| Contains more Vitamin B1Vitamin B1 | +1253.3% |
| Contains more Vitamin B2Vitamin B2 | +1109.1% |
| Contains more Vitamin B3Vitamin B3 | +1116.2% |
| Contains more FolateFolate | +113.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.149mg | 0.463mg | 35% |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 6mg | 580mg | 25% |
| Iron | 2.1mg | 4.01mg | 24% |
| Vitamin B2 | 0.022mg | 0.266mg | 19% |
| Fats | 1.58g | 14.2g | 19% |
| Saturated fat | 4.241g | 19% | |
| Carbs | 18.69g | 72.7g | 18% |
| Calories | 102kcal | 433kcal | 17% |
| Vitamin B3 | 0.235mg | 2.858mg | 16% |
| Vitamin B1 | 0.015mg | 0.203mg | 16% |
| Monounsaturated fat | 4.865g | 12% | |
| Vitamin B5 | 0.381mg | 8% | |
| Starch | 16.23g | 7% | |
| Manganese | 0.854mg | 0.696mg | 7% |
| Folate | 22µg | 47µg | 6% |
| Protein | 3.8g | 6.6g | 6% |
| Vitamin B6 | 0.113mg | 0.051mg | 5% |
| Fiber | 2.1g | 3.4g | 5% |
| Vitamin E | 0.19mg | 0.72mg | 4% |
| Vitamin B12 | 0.09µg | 4% | |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Magnesium | 65mg | 53mg | 3% |
| Potassium | 135mg | 210mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 47mg | 31mg | 2% |
| Phosphorus | 148mg | 132mg | 2% |
| Zinc | 0.86mg | 1.09mg | 2% |
| Cholesterol | 2mg | 1% | |
| Net carbs | 16.59g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Selenium | 5.5µg | 5.7µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1570.2% |
| Contains more ProteinProtein | +73.7% |
| Contains more FatsFats | +798.7% |
| Contains more CarbsCarbs | +289% |
| Contains more OtherOther | +159.7% |
