Amaranth vs. Watercress — In-Depth Nutrition Comparison
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Summary of differences between amaranth and watercress
- Amaranth has more manganese, iron, phosphorus, magnesium, selenium, copper, zinc, and fiber, while watercress has more vitamin B2 and calcium.
- Amaranth covers your daily need for manganese, 27% more than watercress.
- Amaranth contains 11 times more iron than watercress. While amaranth contains 2.1mg of iron, watercress contains only 0.2mg.
- Watercress has a lower glycemic index. The glycemic index of watercress is 32, while the glycemic index of amaranth is 97.
These are the specific foods used in this comparison Amaranth grain, cooked and Watercress, raw.
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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 | +209.5% |
| Contains more IronIron | +950% |
| Contains more CopperCopper | +93.5% |
| Contains more ZincZinc | +681.8% |
| Contains more PhosphorusPhosphorus | +146.7% |
| Contains less SodiumSodium | -85.4% |
| Contains more ManganeseManganese | +250% |
| Contains more SeleniumSelenium | +511.1% |
| Contains more CalciumCalcium | +155.3% |
| Contains more PotassiumPotassium | +144.4% |
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 B3Vitamin B3 | +17.5% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin EVitamin E | +426.3% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +445.5% |
| Contains more Vitamin B6Vitamin B6 | +14.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Vitamin C | 43mg | 48% | |
| Manganese | 0.854mg | 0.244mg | 27% |
| Iron | 2.1mg | 0.2mg | 24% |
| Vitamin A | 160µg | 18% | |
| Phosphorus | 148mg | 60mg | 13% |
| Magnesium | 65mg | 21mg | 10% |
| Vitamin B2 | 0.022mg | 0.12mg | 8% |
| Copper | 0.149mg | 0.077mg | 8% |
| Selenium | 5.5µg | 0.9µg | 8% |
| Calcium | 47mg | 120mg | 7% |
| Zinc | 0.86mg | 0.11mg | 7% |
| Starch | 16.23g | 7% | |
| Carbs | 18.69g | 1.29g | 6% |
| Potassium | 135mg | 330mg | 6% |
| Vitamin B5 | 0.31mg | 6% | |
| Fiber | 2.1g | 0.5g | 6% |
| Vitamin B1 | 0.015mg | 0.09mg | 6% |
| Calories | 102kcal | 11kcal | 5% |
| Vitamin E | 0.19mg | 1mg | 5% |
| Protein | 3.8g | 2.3g | 3% |
| Folate | 22µg | 9µg | 3% |
| Sodium | 6mg | 41mg | 2% |
| Fats | 1.58g | 0.1g | 2% |
| Choline | 9mg | 2% | |
| Vitamin B6 | 0.113mg | 0.129mg | 1% |
| Net carbs | 16.59g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Vitamin B3 | 0.235mg | 0.2mg | 0% |
| Saturated fat | 0.027g | 0% | |
| Monounsaturated fat | 0.008g | 0% | |
| Polyunsaturated fat | 0.035g | 0% | |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +65.2% |
| Contains more FatsFats | +1480% |
| Contains more CarbsCarbs | +1348.8% |
| Contains more WaterWater | +26.5% |
| Contains more OtherOther | +55.8% |
