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Lentil vs Amaranth grain - In-Depth Nutrition Comparison

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Important differences between Lentil and Amaranth grain

  • Lentil has more Folate, Fiber, Iron, Vitamin B1, Copper, Potassium, and Vitamin B3, however Amaranth grain is richer in Manganese, and Magnesium.
  • Lentil's daily need coverage for Folate is 40% more.
  • Lentil contains 11 times more Vitamin B1 than Amaranth grain. Lentil contains 0.169mg of Vitamin B1, while Amaranth grain contains 0.015mg.

The food varieties used in the comparison are Lentils, mature seeds, cooked, boiled, without salt and Amaranth grain, cooked.

Infographic

Lentil 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
Lentil
6
:
Contains more Iron +58.6%
Contains more Potassium +173.3%
Contains more Copper +68.5%
Contains more Zinc +47.7%
Contains more Phosphorus +21.6%
Contains less Sodium -66.7%
Contains more Calcium +147.4%
Contains more Magnesium +80.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +58.6%
Contains more Potassium +173.3%
Contains more Copper +68.5%
Contains more Zinc +47.7%
Contains more Phosphorus +21.6%
Contains less Sodium -66.7%
Contains more Calcium +147.4%
Contains more Magnesium +80.6%

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
Lentil
11
:
Contains more Vitamin B1 +1026.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B6 +57.5%
Contains more Folate +722.7%
Contains more Vitamin E +72.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
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 +1026.7%
Contains more Vitamin B2 +231.8%
Contains more Vitamin B3 +351.1%
Contains more Vitamin B6 +57.5%
Contains more Folate +722.7%
Contains more Vitamin E +72.7%

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
26
Lentil
5
Amaranth grain
Mineral Summary Score
48
Lentil
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
54%
Lentil
23%
Amaranth grain
Carbohydrates
20%
Lentil
19%
Amaranth grain
Fats
2%
Lentil
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.
Lentil Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil 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?
Lentil
Lentil contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 68)
Which food is cheaper?
Lentil
Lentil is cheaper (difference - $1.9)
Which food is richer in vitamins?
Lentil
Lentil 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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.8g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.053g)
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.

All nutrients comparison - raw data values

Nutrient Lentil Amaranth grain Opinion
Calories 116 102 Lentil
Protein 9.02 3.8 Lentil
Fats 0.38 1.58 Amaranth grain
Vitamin C 1.5 Lentil
Carbs 20.13 18.69 Lentil
Cholesterol 0 Amaranth grain
Vitamin D 0 Lentil
Iron 3.33 2.1 Lentil
Calcium 19 47 Amaranth grain
Potassium 369 135 Lentil
Magnesium 36 65 Amaranth grain
Sugar 1.8 Amaranth grain
Fiber 7.9 2.1 Lentil
Copper 0.251 0.149 Lentil
Zinc 1.27 0.86 Lentil
Starch 16.23 Amaranth grain
Phosphorus 180 148 Lentil
Sodium 2 6 Lentil
Vitamin A 8 Lentil
Vitamin E 0.11 0.19 Amaranth grain
Vitamin D 0 Lentil
Vitamin B1 0.169 0.015 Lentil
Vitamin B2 0.073 0.022 Lentil
Vitamin B3 1.06 0.235 Lentil
Vitamin B5 0.638 Lentil
Vitamin B6 0.178 0.113 Lentil
Vitamin B12 0 Lentil
Vitamin K 1.7 Lentil
Folate 181 22 Lentil
Trans Fat 0 Amaranth grain
Saturated Fat 0.053 Amaranth grain
Monounsaturated Fat 0.064 Lentil
Polyunsaturated fat 0.175 Lentil
Tryptophan 0.081 Lentil
Threonine 0.323 Lentil
Isoleucine 0.39 Lentil
Leucine 0.654 Lentil
Lysine 0.63 Lentil
Methionine 0.077 Lentil
Phenylalanine 0.445 Lentil
Valine 0.448 Lentil
Histidine 0.254 Lentil
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.