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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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 Sodium |
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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 Saturated fat |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
8%
5%
Minerals Daily Need Coverage Score
24%
43%
Comparison summary
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 46)
Which food is cheaper?
Buckwheat is cheaper (difference - $0.6)
Which food is richer in vitamins?
Buckwheat 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 - 0.9g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.134g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals