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Fenugreek vs. Amaranth — In-Depth Nutrition Comparison

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Differences between fenugreek and amaranth

  • Amaranth contains less iron, copper, fiber, vitamin B6, magnesium, vitamin B2, vitamin B1, phosphorus, potassium, and manganese than fenugreek.
  • Fenugreek's daily need coverage for iron is 393% higher.
  • Amaranth contains 21 times less vitamin B1 than fenugreek. Fenugreek contains 0.322mg of vitamin B1, while amaranth contains 0.015mg.
  • Fenugreek has a lower glycemic index. The glycemic index of fenugreek is 0, while the glycemic index of amaranth is 97.

The food types used in this comparison are Spices, fenugreek seed and Amaranth grain, cooked.

Infographic

Fenugreek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 MagnesiumMagnesium +193.8%
Contains more CalciumCalcium +274.5%
Contains more PotassiumPotassium +470.4%
Contains more IronIron +1496.7%
Contains more CopperCopper +645%
Contains more ZincZinc +190.7%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +43.8%
Contains more SeleniumSelenium +14.5%
Contains less SodiumSodium -91%

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2046.7%
Contains more Vitamin B2Vitamin B2 +1563.6%
Contains more Vitamin B3Vitamin B3 +597.9%
Contains more Vitamin B6Vitamin B6 +431%
Contains more FolateFolate +159.1%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +505.3%
Contains more FatsFats +305.7%
Contains more CarbsCarbs +212.2%
Contains more OtherOther +341.6%
Contains more WaterWater +750.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fenugreek Amaranth DV% diff.
Iron 33.53mg 2.1mg 393%
Copper 1.11mg 0.149mg 107%
Fiber 24.6g 2.1g 90%
Protein 23g 3.8g 38%
Vitamin B6 0.6mg 0.113mg 37%
Magnesium 191mg 65mg 30%
Vitamin B1 0.322mg 0.015mg 26%
Vitamin B2 0.366mg 0.022mg 26%
Phosphorus 296mg 148mg 21%
Potassium 770mg 135mg 19%
Manganese 1.228mg 0.854mg 16%
Zinc 2.5mg 0.86mg 15%
Calcium 176mg 47mg 13%
Carbs 58.35g 18.69g 13%
Calories 323kcal 102kcal 11%
Vitamin B3 1.64mg 0.235mg 9%
Folate 57µg 22µg 9%
Starch 16.23g 7%
Saturated fat 1.46g 7%
Fats 6.41g 1.58g 7%
Sodium 67mg 6mg 3%
Vitamin C 3mg 3%
Vitamin E 0.19mg 1%
Selenium 6.3µg 5.5µg 1%
Net carbs 33.75g 16.59g N/A
Vitamin A 3µg 0%
Tryptophan 0.391mg 0%
Threonine 0.898mg 0%
Isoleucine 1.241mg 0%
Leucine 1.757mg 0%
Lysine 1.684mg 0%
Methionine 0.338mg 0%
Phenylalanine 1.089mg 0%
Valine 1.102mg 0%
Histidine 0.668mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fenugreek 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
30%
Fenugreek
5%
Amaranth
Minerals Daily Need Coverage Score
228%
Fenugreek
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 97)
Which food is cheaper?
Fenugreek
Fenugreek is cheaper (difference - $1.4)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 1.46g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.