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  6. Amaranth vs. Yam

Amaranth vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between amaranth and yam

  • Amaranth has more manganese, iron, phosphorus, magnesium, selenium, and zinc, while yam has more potassium, vitamin B6, vitamin B1, and fiber.
  • Yam covers your daily need for potassium, 20% more than amaranth.
  • Amaranth contains 8 times more selenium than yam. While amaranth contains 5.5µg of selenium, yam contains only 0.7µg.
  • Yam has a lower glycemic index. The glycemic index of yam is 51, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Yam, raw.

Infographic

Amaranth vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +209.5%
Contains more CalciumCalcium +176.5%
Contains more IronIron +288.9%
Contains more ZincZinc +258.3%
Contains more PhosphorusPhosphorus +169.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +115.1%
Contains more SeleniumSelenium +685.7%
Contains more PotassiumPotassium +504.4%
Contains more CopperCopper +19.5%

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 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%
Yam
Yam
10
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin EVitamin E +84.2%
Contains more Vitamin B1Vitamin B1 +646.7%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +134.9%
Contains more Vitamin B6Vitamin B6 +159.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~23µg

All nutrients comparison - raw data values

Nutrient Amaranth Yam DV% diff.
Potassium 135mg 816mg 20%
Manganese 0.854mg 0.397mg 20%
Iron 2.1mg 0.54mg 20%
Vitamin C 17.1mg 19%
Vitamin B6 0.113mg 0.293mg 14%
Phosphorus 148mg 55mg 13%
Magnesium 65mg 21mg 10%
Selenium 5.5µg 0.7µg 9%
Fiber 2.1g 4.1g 8%
Vitamin B1 0.015mg 0.112mg 8%
Starch 16.23g 7%
Zinc 0.86mg 0.24mg 6%
Vitamin B5 0.314mg 6%
Protein 3.8g 1.53g 5%
Calcium 47mg 17mg 3%
Choline 16.5mg 3%
Copper 0.149mg 0.178mg 3%
Carbs 18.69g 27.88g 3%
Vitamin B3 0.235mg 0.552mg 2%
Vitamin K 2.3µg 2%
Fats 1.58g 0.17g 2%
Polyunsaturated fat 0.076g 1%
Calories 102kcal 118kcal 1%
Vitamin B2 0.022mg 0.032mg 1%
Vitamin E 0.19mg 0.35mg 1%
Vitamin A 7µg 1%
Net carbs 16.59g 23.78g N/A
Sugar 0.5g N/A
Sodium 6mg 9mg 0%
Folate 22µg 23µg 0%
Saturated fat 0.037g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +148.4%
Contains more FatsFats +829.4%
Contains more CarbsCarbs +49.2%
~equal in Water ~69.6g
~equal in Other ~0.82g

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.