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Amaranth grain vs. White Bread — In-Depth Nutrition Comparison

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Differences between Amaranth grain and White Bread

  • Amaranth grain has more Manganese, and Magnesium, while White Bread has more Vitamin B1, Selenium, Vitamin B3, Folate, Iron, Vitamin B2, and Calcium.
  • White Bread's daily need coverage for Vitamin B1 is 43% higher.
  • White Bread contains 3 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while White Bread contains 23mg.
  • The amount of Sodium in Amaranth grain is lower.

The food types used in this comparison are Amaranth grain, cooked and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Amaranth grain vs White Bread infographic
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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.
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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +182.6%
Contains more CopperCopper +47.5%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +51%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +59.3%
Contains more CalciumCalcium +206.4%
Contains more IronIron +71.9%
Contains more SeleniumSelenium +300%
~equal in Potassium ~126mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.06% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin EVitamin E +15.8%
Contains more Vitamin B1Vitamin B1 +3453.3%
Contains more Vitamin B2Vitamin B2 +1004.5%
Contains more Vitamin B3Vitamin B3 +1934%
Contains more FolateFolate +404.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more WaterWater +106.4%
Contains more ProteinProtein +132.9%
Contains more FatsFats +110.8%
Contains more CarbsCarbs +164.4%
Contains more OtherOther +157.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more StarchStarch +129%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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 White Bread
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain White Bread Opinion
Calories 102kcal 266kcal White Bread
Protein 3.8g 8.85g White Bread
Fats 1.58g 3.33g White Bread
Net carbs 16.59g 46.72g White Bread
Carbs 18.69g 49.42g White Bread
Magnesium 65mg 23mg Amaranth grain
Calcium 47mg 144mg White Bread
Potassium 135mg 126mg Amaranth grain
Iron 2.1mg 3.61mg White Bread
Sugar 5.67g Amaranth grain
Fiber 2.1g 2.7g White Bread
Copper 0.149mg 0.101mg Amaranth grain
Zinc 0.86mg 0.74mg Amaranth grain
Starch 16.23g 37.17g White Bread
Phosphorus 148mg 98mg Amaranth grain
Sodium 6mg 490mg Amaranth grain
Vitamin A 1IU White Bread
Vitamin E 0.19mg 0.22mg White Bread
Manganese 0.854mg 0.536mg Amaranth grain
Selenium 5.5µg 22µg White Bread
Vitamin B1 0.015mg 0.533mg White Bread
Vitamin B2 0.022mg 0.243mg White Bread
Vitamin B3 0.235mg 4.78mg White Bread
Vitamin B5 0.536mg White Bread
Vitamin B6 0.113mg 0.087mg Amaranth grain
Vitamin K 0.2µg White Bread
Folate 22µg 111µg White Bread
Trans Fat 0.027g Amaranth grain
Choline 14.6mg White Bread
Saturated Fat 0.698g Amaranth grain
Monounsaturated Fat 0.599g White Bread
Polyunsaturated fat 1.602g White Bread
Fructose 2.43g White Bread
Omega-3 - EPA 0.001g White Bread
Omega-3 - ALA 0.166g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain White Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White Bread
Minerals Daily Need Coverage Score
43%
Amaranth grain
56%
White Bread

Comparison summary

Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 24)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $3)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 484mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.698g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.