Amaranth vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between amaranth and walnut?
- Walnut is richer than amaranth in copper, manganese, vitamin B6, phosphorus, vitamin B1, magnesium, zinc, folate, fiber, and iron.
- Walnut's daily need coverage for copper is 160% more.
- The glycemic index of walnut is lower.
We used Amaranth grain, cooked and Nuts, walnuts, english types 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 SeleniumSelenium | +12.2% |
| Contains more MagnesiumMagnesium | +143.1% |
| Contains more CalciumCalcium | +108.5% |
| Contains more PotassiumPotassium | +226.7% |
| Contains more IronIron | +38.6% |
| Contains more CopperCopper | +964.4% |
| Contains more ZincZinc | +259.3% |
| Contains more PhosphorusPhosphorus | +133.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +299.8% |
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 | +268.4% |
| Contains more Vitamin B1Vitamin B1 | +2173.3% |
| Contains more Vitamin B2Vitamin B2 | +581.8% |
| Contains more Vitamin B3Vitamin B3 | +378.7% |
| Contains more Vitamin B6Vitamin B6 | +375.2% |
| Contains more FolateFolate | +345.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +36.3% |
| Contains more WaterWater | +1746.7% |
| Contains more ProteinProtein | +300.8% |
| Contains more FatsFats | +4027.2% |
| Contains more OtherOther | +131.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +26950% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 47.174g | 314% | |
| Copper | 0.149mg | 1.586mg | 160% |
| Manganese | 0.854mg | 3.414mg | 111% |
| Fats | 1.58g | 65.21g | 98% |
| Vitamin B6 | 0.113mg | 0.537mg | 33% |
| Calories | 102kcal | 654kcal | 28% |
| Saturated fat | 6.126g | 28% | |
| Phosphorus | 148mg | 346mg | 28% |
| Vitamin B1 | 0.015mg | 0.341mg | 27% |
| Protein | 3.8g | 15.23g | 23% |
| Magnesium | 65mg | 158mg | 22% |
| Monounsaturated fat | 8.933g | 22% | |
| Zinc | 0.86mg | 3.09mg | 20% |
| Folate | 22µg | 98µg | 19% |
| Fiber | 2.1g | 6.7g | 18% |
| Vitamin B5 | 0.57mg | 11% | |
| Iron | 2.1mg | 2.91mg | 10% |
| Vitamin B2 | 0.022mg | 0.15mg | 10% |
| Potassium | 135mg | 441mg | 9% |
| Starch | 16.23g | 0.06g | 7% |
| Choline | 39.2mg | 7% | |
| Vitamin B3 | 0.235mg | 1.125mg | 6% |
| Calcium | 47mg | 98mg | 5% |
| Vitamin E | 0.19mg | 0.7mg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Carbs | 18.69g | 13.71g | 2% |
| Selenium | 5.5µg | 4.9µg | 1% |
| Vitamin C | 1.3mg | 1% | |
| Net carbs | 16.59g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin A | 1µg | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
43%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Amaranth is cheaper (difference - $2)