Dates vs. Amaranth — In-Depth Nutrition Comparison
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How are dates and amaranth different?
- Dates are higher in fiber, potassium, vitamin B3, and copper; however, amaranth is richer in manganese, iron, phosphorus, magnesium, and zinc.
- Daily need coverage for manganese for amaranth is 26% higher.
- Dates contain 5 times more vitamin B3 than amaranth. While dates contain 1.274mg of vitamin B3, amaranth contains only 0.235mg.
- Dates have a lower glycemic index (42) than amaranth (97).
Dates, deglet noor and Amaranth grain, cooked are the varieties used in this article.
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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 PotassiumPotassium | +385.9% |
| Contains more CopperCopper | +38.3% |
| Contains less SodiumSodium | -66.7% |
| Contains more MagnesiumMagnesium | +51.2% |
| Contains more CalciumCalcium | +20.5% |
| Contains more IronIron | +105.9% |
| Contains more ZincZinc | +196.6% |
| Contains more PhosphorusPhosphorus | +138.7% |
| Contains more ManganeseManganese | +226% |
| Contains more SeleniumSelenium | +83.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +442.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +280% |
| Contains more FolateFolate | +15.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.262mg | 0.854mg | 26% |
| Fructose | 19.56g | 24% | |
| Fiber | 8g | 2.1g | 24% |
| Carbs | 75.03g | 18.69g | 19% |
| Potassium | 656mg | 135mg | 15% |
| Iron | 1.02mg | 2.1mg | 14% |
| Vitamin B5 | 0.589mg | 12% | |
| Phosphorus | 62mg | 148mg | 12% |
| Calories | 282kcal | 102kcal | 9% |
| Starch | 16.23g | 7% | |
| Copper | 0.206mg | 0.149mg | 6% |
| Vitamin B3 | 1.274mg | 0.235mg | 6% |
| Magnesium | 43mg | 65mg | 5% |
| Zinc | 0.29mg | 0.86mg | 5% |
| Selenium | 3µg | 5.5µg | 5% |
| Vitamin B6 | 0.165mg | 0.113mg | 4% |
| Vitamin B1 | 0.052mg | 0.015mg | 3% |
| Protein | 2.45g | 3.8g | 3% |
| Vitamin B2 | 0.066mg | 0.022mg | 3% |
| Fats | 0.39g | 1.58g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 39mg | 47mg | 1% |
| Folate | 19µg | 22µg | 1% |
| Vitamin E | 0.05mg | 0.19mg | 1% |
| Choline | 6.3mg | 1% | |
| Vitamin C | 0.4mg | 0% | |
| Net carbs | 67.03g | 16.59g | N/A |
| Sugar | 63.35g | N/A | |
| Sodium | 2mg | 6mg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +301.4% |
| Contains more OtherOther | +107.8% |
| Contains more ProteinProtein | +55.1% |
| Contains more FatsFats | +305.1% |
| Contains more WaterWater | +266.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
