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Cheese vs. Amaranth — In-Depth Nutrition Comparison

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Differences between cheese and amaranth

  • Cheese has more calcium, phosphorus, selenium, vitamin B2, and zinc, while amaranth has more manganese, iron, copper, and magnesium.
  • Cheese's daily need coverage for calcium is 66% higher.
  • Amaranth contains 109 times less sodium than cheese. Cheese contains 653mg of sodium, while amaranth contains 6mg.
  • Cheese has a lower glycemic index. The glycemic index of cheese is 0, while the glycemic index of amaranth is 97.

The food types used in this comparison are Cheese, cheddar and Amaranth grain, cooked.

Infographic

Cheese vs Amaranth infographic
Infographic link

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.
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 more CalciumCalcium +1410.6%
Contains more ZincZinc +323.3%
Contains more PhosphorusPhosphorus +207.4%
Contains more SeleniumSelenium +418.2%
Contains more MagnesiumMagnesium +140.7%
Contains more PotassiumPotassium +77.6%
Contains more IronIron +1400%
Contains more CopperCopper +396.7%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +3063%

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.
Cheese
10
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +273.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +93.3%
Contains more Vitamin B2Vitamin B2 +1845.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +298.3%
Contains more Vitamin B6Vitamin B6 +71.2%
~equal in Vitamin C ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +501.8%
Contains more FatsFats +2008.2%
Contains more OtherOther +381.8%
Contains more CarbsCarbs +504.9%
Contains more WaterWater +103%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
3
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Sucrose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese Amaranth
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese Amaranth DV% diff.
Saturated fat 18.867g 86%
Calcium 710mg 47mg 66%
Fats 33.31g 1.58g 49%
Vitamin B12 1.1µg 46%
Phosphorus 455mg 148mg 44%
Selenium 28.5µg 5.5µg 42%
Protein 22.87g 3.8g 38%
Vitamin A 330µg 37%
Manganese 0.027mg 0.854mg 36%
Cholesterol 99mg 33%
Vitamin B2 0.428mg 0.022mg 31%
Sodium 653mg 6mg 28%
Iron 0.14mg 2.1mg 25%
Zinc 3.64mg 0.86mg 25%
Monounsaturated fat 9.246g 23%
Calories 404kcal 102kcal 15%
Copper 0.03mg 0.149mg 13%
Polyunsaturated fat 1.421g 9%
Magnesium 27mg 65mg 9%
Vitamin B5 0.41mg 8%
Fiber 0g 2.1g 8%
Starch 16.23g 7%
Carbs 3.09g 18.69g 5%
Vitamin B6 0.066mg 0.113mg 4%
Vitamin D 24IU 3%
Choline 16.5mg 3%
Vitamin D 0.6µg 3%
Vitamin E 0.71mg 0.19mg 3%
Potassium 76mg 135mg 2%
Vitamin K 2.4µg 2%
Vitamin B3 0.059mg 0.235mg 1%
Vitamin B1 0.029mg 0.015mg 1%
Folate 27µg 22µg 1%
Net carbs 3.09g 16.59g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0%
Threonine 1.044mg 0%
Isoleucine 1.206mg 0%
Leucine 1.939mg 0%
Lysine 1.025mg 0%
Methionine 0.547mg 0%
Phenylalanine 1.074mg 0%
Valine 1.404mg 0%
Histidine 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese Amaranth
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Cheese
5%
Amaranth
Minerals Daily Need Coverage Score
79%
Cheese
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 97)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 647mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 18.867g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.