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Buckwheat vs Amaranth grain - In-Depth Nutrition Comparison

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Significant differences between Buckwheat and Amaranth grain

  • The amount of Copper, Vitamin B3, Magnesium, Fiber, Vitamin B2, Phosphorus, Manganese, Zinc, Potassium, and Vitamin B6 in Buckwheat is higher than in Amaranth grain.
  • Buckwheat covers your daily Copper needs 106% more than Amaranth grain.
  • Amaranth grain has 30 times less Vitamin B3 than Buckwheat. Buckwheat has 7.02mg of Vitamin B3, while Amaranth grain has 0.235mg.

Specific food types used in this comparison are Buckwheat and Amaranth grain, cooked.

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Buckwheat vs Amaranth grain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +240.7%
Contains more Magnesium +255.4%
Contains more Copper +638.3%
Contains more Zinc +179.1%
Contains more Phosphorus +134.5%
Contains less Sodium -83.3%
Contains more Calcium +161.1%
Equal in Iron - 2.1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 83% 6% 41% 166% 367% 66% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Potassium +240.7%
Contains more Magnesium +255.4%
Contains more Copper +638.3%
Contains more Zinc +179.1%
Contains more Phosphorus +134.5%
Contains less Sodium -83.3%
Contains more Calcium +161.1%
Equal in Iron - 2.1

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +1831.8%
Contains more Vitamin B3 +2887.2%
Contains more Vitamin B6 +85.8%
Contains more Folate +36.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 26% 99% 132% 74% 49% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin B1 +573.3%
Contains more Vitamin B2 +1831.8%
Contains more Vitamin B3 +2887.2%
Contains more Vitamin B6 +85.8%
Contains more Folate +36.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Buckwheat
5
Amaranth grain
Mineral Summary Score
109
Buckwheat
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Buckwheat
23%
Amaranth grain
Carbohydrates
72%
Buckwheat
19%
Amaranth grain
Fats
16%
Buckwheat
7%
Amaranth grain

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Buckwheat Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Buckwheat
Buckwheat is lower in glycemic index (difference - 43)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Buckwheat
Buckwheat is relatively richer in minerals
Which food is richer in vitamins?
Buckwheat
Buckwheat 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.741g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Buckwheat Amaranth grain Opinion
Calories 343 102 Buckwheat
Protein 13.25 3.8 Buckwheat
Fats 3.4 1.58 Buckwheat
Vitamin C 0 Buckwheat
Carbs 71.5 18.69 Buckwheat
Cholesterol 0 Amaranth grain
Vitamin D 0 Buckwheat
Iron 2.2 2.1 Buckwheat
Calcium 18 47 Amaranth grain
Potassium 460 135 Buckwheat
Magnesium 231 65 Buckwheat
Sugar
Fiber 10 2.1 Buckwheat
Copper 1.1 0.149 Buckwheat
Zinc 2.4 0.86 Buckwheat
Starch 16.23 Amaranth grain
Phosphorus 347 148 Buckwheat
Sodium 1 6 Buckwheat
Vitamin A 0 Buckwheat
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Buckwheat
Vitamin B1 0.101 0.015 Buckwheat
Vitamin B2 0.425 0.022 Buckwheat
Vitamin B3 7.02 0.235 Buckwheat
Vitamin B5 1.233 Buckwheat
Vitamin B6 0.21 0.113 Buckwheat
Vitamin B12 0 Buckwheat
Vitamin K
Folate 30 22 Buckwheat
Trans Fat
Saturated Fat 0.741 Amaranth grain
Monounsaturated Fat 1.04 Buckwheat
Polyunsaturated fat 1.039 Buckwheat
Tryptophan 0.192 Buckwheat
Threonine 0.506 Buckwheat
Isoleucine 0.498 Buckwheat
Leucine 0.832 Buckwheat
Lysine 0.672 Buckwheat
Methionine 0.172 Buckwheat
Phenylalanine 0.52 Buckwheat
Valine 0.678 Buckwheat
Histidine 0.309 Buckwheat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Amaranth grain - 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.