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Margarine vs. Amaranth — In-Depth Nutrition Comparison

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How are margarine and amaranth different?

  • Margarine is higher in vitamin E; however, amaranth is richer in iron, phosphorus, copper, magnesium, selenium, fiber, vitamin B6, zinc, and folate.
  • Daily need coverage for vitamin E for margarine is 59% higher.
  • Margarine has a lower glycemic index (0) than amaranth (97).

Margarine, regular, 80% fat, composite, stick, without salt and Amaranth grain, cooked are the varieties used in this article.

Infographic

Margarine vs Amaranth 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" 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
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 less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +2066.7%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +650%
Contains more IronIron +3400%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +2860%
Contains more SeleniumSelenium +∞%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
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 EVitamin E +4636.8%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +921.7%
Contains more Vitamin B6Vitamin B6 +1155.6%
Contains more FolateFolate +2100%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 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 FatsFats +5008.2%
Contains more OtherOther +148.1%
Contains more ProteinProtein +2275%
Contains more CarbsCarbs +2570%
Contains more WaterWater +355%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Margarine Amaranth
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 ok

All nutrients comparison - raw data values

Nutrient Margarine Amaranth DV% diff.
Polyunsaturated fat 24.302g 162%
Fats 80.71g 1.58g 122%
Monounsaturated fat 38.877g 97%
Vitamin A 819µg 91%
Vitamin K 93µg 78%
Saturated fat 15.189g 69%
Vitamin E 9mg 0.19mg 59%
Manganese 0.854mg 37%
Calories 717kcal 102kcal 31%
Iron 0.06mg 2.1mg 26%
Phosphorus 5mg 148mg 20%
Copper 0mg 0.149mg 17%
Magnesium 3mg 65mg 15%
Selenium 0µg 5.5µg 10%
Zinc 0mg 0.86mg 8%
Fiber 0g 2.1g 8%
Vitamin B6 0.009mg 0.113mg 8%
Starch 16.23g 7%
Protein 0.16g 3.8g 7%
Carbs 0.7g 18.69g 6%
Folate 1µg 22µg 5%
Calcium 3mg 47mg 4%
Vitamin B12 0.1µg 4%
Potassium 18mg 135mg 3%
Choline 12.4mg 2%
Vitamin B2 0.037mg 0.022mg 1%
Vitamin B3 0.023mg 0.235mg 1%
Vitamin C 0.2mg 0%
Net carbs 0.7g 16.59g N/A
Sodium 2mg 6mg 0%
Vitamin B1 0.01mg 0.015mg 0%
Trans fat 14.89g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Margarine 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
55%
Margarine
5%
Amaranth
Minerals Daily Need Coverage Score
1%
Margarine
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 97)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $2.5)
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 15.189g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.