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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +58.6%
Contains more Phosphorus +21.6%
Contains more Potassium +173.3%
Contains less Sodium -66.7%
Contains more Zinc +47.7%
Contains more Copper +68.5%
Contains more Calcium +147.4%
Contains more Magnesium +80.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 125% 26% 78% 33% 1% 35% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Iron +58.6%
Contains more Phosphorus +21.6%
Contains more Potassium +173.3%
Contains less Sodium -66.7%
Contains more Zinc +47.7%
Contains more Copper +68.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 5% 43% 17% 20% 39% 42% 136% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
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%

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lentil Amaranth grain Opinion
Net carbs 12.23g 16.59g Amaranth grain
Protein 9.02g 3.8g Lentil
Fats 0.38g 1.58g Amaranth grain
Carbs 20.13g 18.69g Lentil
Calories 116kcal 102kcal Lentil
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 1.8g g Amaranth grain
Fiber 7.9g 2.1g Lentil
Calcium 19mg 47mg Amaranth grain
Iron 3.33mg 2.1mg Lentil
Magnesium 36mg 65mg Amaranth grain
Phosphorus 180mg 148mg Lentil
Potassium 369mg 135mg Lentil
Sodium 2mg 6mg Lentil
Zinc 1.27mg 0.86mg Lentil
Copper 0.251mg 0.149mg Lentil
Vitamin A 8IU IU Lentil
Vitamin E 0.11mg 0.19mg Amaranth grain
Vitamin D 0IU IU Lentil
Vitamin D 0µg µg Lentil
Vitamin C 1.5mg mg Lentil
Vitamin B1 0.169mg 0.015mg Lentil
Vitamin B2 0.073mg 0.022mg Lentil
Vitamin B3 1.06mg 0.235mg Lentil
Vitamin B5 0.638mg mg Lentil
Vitamin B6 0.178mg 0.113mg Lentil
Folate 181µg 22µg Lentil
Vitamin B12 0µg µg Lentil
Vitamin K 1.7µg µg Lentil
Tryptophan 0.081mg mg Lentil
Threonine 0.323mg mg Lentil
Isoleucine 0.39mg mg Lentil
Leucine 0.654mg mg Lentil
Lysine 0.63mg mg Lentil
Methionine 0.077mg mg Lentil
Phenylalanine 0.445mg mg Lentil
Valine 0.448mg mg Lentil
Histidine 0.254mg mg Lentil
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.053g g Amaranth grain
Monounsaturated Fat 0.064g g Lentil
Polyunsaturated fat 0.175g g Lentil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lentil Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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

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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.8g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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.

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.