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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
18%
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 Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.037g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals