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Maize vs Amaranth grain - In-Depth Nutrition Comparison

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How are Maize and Amaranth grain different?

  • Maize is higher in Vitamin B1, and Vitamin B3, however Amaranth grain is richer in Manganese, Iron, Copper, Selenium, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Amaranth grain is 30% higher.
  • Maize contains 10 times more Vitamin B1 than Amaranth grain. While Maize contains 0.155mg of Vitamin B1, Amaranth grain contains only 0.015mg.

Corn, sweet, yellow, raw and Amaranth grain, cooked are the varieties used in this article.

Infographic

Maize 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
Contains more Potassium +100%
Contains more Calcium +2250%
Contains more Iron +303.8%
Contains more Magnesium +75.7%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
Contains more Zinc +87%
Contains more Copper +175.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Potassium +100%
Contains more Calcium +2250%
Contains more Iron +303.8%
Contains more Magnesium +75.7%
Contains more Phosphorus +66.3%
Contains less Sodium -60%
Contains more Zinc +87%
Contains more Copper +175.9%

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
Maize
10
:
Contains more Vitamin B1 +933.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +653.2%
Contains more Folate +90.9%
Contains more Vitamin E +171.4%
Contains more Vitamin B6 +21.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +933.3%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +653.2%
Contains more Folate +90.9%
Contains more Vitamin E +171.4%
Contains more Vitamin B6 +21.5%

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.
Maize Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Maize Amaranth grain Opinion
Net carbs 16.7g 16.59g Maize
Protein 3.27g 3.8g Amaranth grain
Fats 1.35g 1.58g Amaranth grain
Carbs 18.7g 18.69g Maize
Calories 86kcal 102kcal Amaranth grain
Starch 5.7g 16.23g Amaranth grain
Fructose 1.94g g Maize
Sugar 6.26g g Amaranth grain
Fiber 2g 2.1g Amaranth grain
Calcium 2mg 47mg Amaranth grain
Iron 0.52mg 2.1mg Amaranth grain
Magnesium 37mg 65mg Amaranth grain
Phosphorus 89mg 148mg Amaranth grain
Potassium 270mg 135mg Maize
Sodium 15mg 6mg Amaranth grain
Zinc 0.46mg 0.86mg Amaranth grain
Copper 0.054mg 0.149mg Amaranth grain
Vitamin A 187IU IU Maize
Vitamin E 0.07mg 0.19mg Amaranth grain
Vitamin D 0IU IU Maize
Vitamin D 0µg µg Maize
Vitamin C 6.8mg mg Maize
Vitamin B1 0.155mg 0.015mg Maize
Vitamin B2 0.055mg 0.022mg Maize
Vitamin B3 1.77mg 0.235mg Maize
Vitamin B5 0.717mg mg Maize
Vitamin B6 0.093mg 0.113mg Amaranth grain
Folate 42µg 22µg Maize
Vitamin B12 0µg µg Maize
Vitamin K 0.3µg µg Maize
Tryptophan 0.023mg mg Maize
Threonine 0.129mg mg Maize
Isoleucine 0.129mg mg Maize
Leucine 0.348mg mg Maize
Lysine 0.137mg mg Maize
Methionine 0.067mg mg Maize
Phenylalanine 0.15mg mg Maize
Valine 0.185mg mg Maize
Histidine 0.089mg mg Maize
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.325g g Amaranth grain
Monounsaturated Fat 0.432g g Maize
Polyunsaturated fat 0.487g g Maize

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize 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
18
Maize
5
Amaranth grain
Mineral Summary Score
18
Maize
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
20%
Maize
23%
Amaranth grain
Carbohydrates
19%
Maize
19%
Amaranth grain
Fats
6%
Maize
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 45)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.8)
Which food is richer in vitamins?
Maize
Maize is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 6.26g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 9mg)
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 - 0.325g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.