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Buckwheat vs. Amaranth — In-Depth Nutrition Comparison

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Important differences between buckwheat and amaranth

  • Amaranth has more manganese, iron, phosphorus, and selenium than buckwheat.
  • Amaranth's daily need coverage for manganese is 20% more.
  • Buckwheat contains 4 times more vitamin B3 than amaranth. Buckwheat contains 0.94mg of vitamin B3, while amaranth contains 0.235mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of buckwheat is 51.

The food varieties used in the comparison are Buckwheat groats, roasted, cooked and Amaranth grain, cooked.

Infographic

Buckwheat vs Amaranth 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +27.5%
Contains more CalciumCalcium +571.4%
Contains more PotassiumPotassium +53.4%
Contains more IronIron +162.5%
Contains more ZincZinc +41%
Contains more PhosphorusPhosphorus +111.4%
Contains more ManganeseManganese +111.9%
Contains more SeleniumSelenium +150%
~equal in Copper ~0.149mg

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B6Vitamin B6 +46.8%
Contains more FolateFolate +57.1%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Buckwheat Amaranth DV% diff.
Manganese 0.403mg 0.854mg 20%
Iron 0.8mg 2.1mg 16%
Phosphorus 70mg 148mg 11%
Vitamin B5 0.359mg 7%
Starch 16.23g 7%
Selenium 2.2µg 5.5µg 6%
Vitamin B3 0.94mg 0.235mg 4%
Choline 20.1mg 4%
Calcium 7mg 47mg 4%
Vitamin B6 0.077mg 0.113mg 3%
Magnesium 51mg 65mg 3%
Vitamin K 1.9µg 2%
Zinc 0.61mg 0.86mg 2%
Fiber 2.7g 2.1g 2%
Vitamin B1 0.04mg 0.015mg 2%
Folate 14µg 22µg 2%
Saturated fat 0.134g 1%
Polyunsaturated fat 0.188g 1%
Calories 92kcal 102kcal 1%
Vitamin B2 0.039mg 0.022mg 1%
Protein 3.38g 3.8g 1%
Vitamin E 0.09mg 0.19mg 1%
Potassium 88mg 135mg 1%
Fats 0.62g 1.58g 1%
Carbs 19.94g 18.69g 0%
Net carbs 17.24g 16.59g N/A
Sugar 0.9g N/A
Copper 0.146mg 0.149mg 0%
Sodium 4mg 6mg 0%
Monounsaturated fat 0.188g 0%
Tryptophan 0.049mg 0%
Threonine 0.129mg 0%
Isoleucine 0.127mg 0%
Leucine 0.212mg 0%
Lysine 0.172mg 0%
Methionine 0.044mg 0%
Phenylalanine 0.133mg 0%
Valine 0.173mg 0%
Histidine 0.079mg 0%
Fructose 0.1g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +12.4%
Contains more FatsFats +154.8%
Contains more OtherOther +79.1%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.