Amaranth grain vs. Yam — In-Depth Nutrition Comparison
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Summary of differences between Amaranth grain and Yam
- Amaranth grain 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 of Potassium 20% more than Amaranth grain.
- Amaranth grain contains 8 times more Selenium than Yam. While Amaranth grain contains 5.5µg of Selenium, Yam contains only 0.7µg.
These are the specific foods used in this comparison Amaranth grain, cooked and Yam, raw.
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.
Contains
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Calcium
+176.5%
Contains
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Iron
+288.9%
Contains
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Magnesium
+209.5%
Contains
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Phosphorus
+169.1%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+258.3%
Contains
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Manganese
+115.1%
Contains
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Selenium
+685.7%
Contains
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Potassium
+504.4%
Contains
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Copper
+19.5%
Contains
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Calcium
+176.5%
Contains
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Iron
+288.9%
Contains
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Magnesium
+209.5%
Contains
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Phosphorus
+169.1%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+258.3%
Contains
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Manganese
+115.1%
Contains
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Selenium
+685.7%
Contains
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Potassium
+504.4%
Contains
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Copper
+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.
:
Contains
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Vitamin E
+84.2%
Contains
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Vitamin B1
+646.7%
Contains
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Vitamin B2
+45.5%
Contains
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Vitamin B3
+134.9%
Contains
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Vitamin B6
+159.3%
Equal in Folate - 23
Contains
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Vitamin E
+84.2%
Contains
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Vitamin B1
+646.7%
Contains
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Vitamin B2
+45.5%
Contains
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Vitamin B3
+134.9%
Contains
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Vitamin B6
+159.3%
Equal in Folate - 23
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+148.4%
Contains
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Fats
+829.4%
Contains
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Carbs
+49.2%
Equal in Water - 69.6
Equal in Other - 0.82
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
Contains
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Protein
+148.4%
Contains
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Fats
+829.4%
Contains
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Carbs
+49.2%
Equal in Water - 69.6
Equal in Other - 0.82
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.59g | 23.78g |
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| Protein | 3.8g | 1.53g |
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| Fats | 1.58g | 0.17g |
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| Carbs | 18.69g | 27.88g |
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| Calories | 102kcal | 118kcal |
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| Starch | 16.23g |
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| Sugar | 0.5g |
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| Fiber | 2.1g | 4.1g |
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| Calcium | 47mg | 17mg |
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| Iron | 2.1mg | 0.54mg |
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| Magnesium | 65mg | 21mg |
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| Phosphorus | 148mg | 55mg |
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| Potassium | 135mg | 816mg |
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| Sodium | 6mg | 9mg |
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| Zinc | 0.86mg | 0.24mg |
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| Copper | 0.149mg | 0.178mg |
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| Manganese | 0.854mg | 0.397mg |
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| Selenium | 5.5µg | 0.7µg |
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| Vitamin A | 138IU |
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| Vitamin A RAE | 7µg |
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| Vitamin E | 0.19mg | 0.35mg |
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| Vitamin C | 17.1mg |
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| Vitamin B1 | 0.015mg | 0.112mg |
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| Vitamin B2 | 0.022mg | 0.032mg |
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| Vitamin B3 | 0.235mg | 0.552mg |
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| Vitamin B5 | 0.314mg |
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| Vitamin B6 | 0.113mg | 0.293mg |
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| Folate | 22µg | 23µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.037g |
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| Monounsaturated Fat | 0.006g |
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| Polyunsaturated fat | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
19%
Minerals Daily Need Coverage Score
43%
26%
Comparison summary
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is richer in vitamins?
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Amaranth grain contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.037g)
Which food is richer in minerals?
Amaranth grain is relatively richer in minerals