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  6. Amaranth vs. Wheat

Amaranth vs. Wheat — In-Depth Nutrition Comparison

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How are amaranth and wheat different?

  • Wheat is higher than amaranth in selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, zinc, vitamin B6, magnesium, and iron.
  • Wheat covers your daily need for selenium, 153% more than amaranth.
  • Amaranth has a higher glycemic index (97) than wheat (50).

Amaranth grain, cooked and Wheat, durum types were used in this article.

Infographic

Amaranth vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +38.2%
Contains more MagnesiumMagnesium +121.5%
Contains more PotassiumPotassium +219.3%
Contains more IronIron +67.6%
Contains more CopperCopper +271.1%
Contains more ZincZinc +383.7%
Contains more PhosphorusPhosphorus +243.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +252.7%
Contains more SeleniumSelenium +1525.5%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2693.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +2767.2%
Contains more Vitamin B6Vitamin B6 +270.8%
Contains more FolateFolate +95.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Amaranth Wheat DV% diff.
Selenium 5.5µg 89.4µg 153%
Manganese 0.854mg 3.012mg 94%
Phosphorus 148mg 508mg 51%
Copper 0.149mg 0.553mg 45%
Vitamin B3 0.235mg 6.738mg 41%
Vitamin B1 0.015mg 0.419mg 34%
Zinc 0.86mg 4.16mg 30%
Vitamin B6 0.113mg 0.419mg 24%
Protein 3.8g 13.68g 20%
Magnesium 65mg 144mg 19%
Vitamin B5 0.935mg 19%
Iron 2.1mg 3.52mg 18%
Carbs 18.69g 71.13g 17%
Calories 102kcal 339kcal 12%
Potassium 135mg 431mg 9%
Fiber 2.1g 8%
Vitamin B2 0.022mg 0.121mg 8%
Starch 16.23g 7%
Polyunsaturated fat 0.978g 7%
Folate 22µg 43µg 5%
Saturated fat 0.454g 2%
Fats 1.58g 2.47g 1%
Calcium 47mg 34mg 1%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.344g 1%
Protein per 100 calories 3.7g 4g N/A
Calories per 10 g protein 268kcal 248kcal N/A
Weight per 100 calories 98g 29g N/A
Unsaturated / Saturated Fat ratio 2.9 N/A
Net carbs 16.59g 71.13g N/A
Sodium 6mg 2mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +587%
Contains more ProteinProtein +260%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +280.6%
Contains more OtherOther +131.2%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.