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Mixed nuts vs. Amaranth — In-Depth Nutrition Comparison

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How are mixed nuts and amaranth different?

  • Mixed nuts have more copper, selenium, manganese, vitamin E, vitamin B3, phosphorus, magnesium, zinc, fiber, and vitamin B6 than amaranth.
  • Daily need coverage for copper for mixed nuts is 84% higher.
  • Mixed nuts contain 41 times more vitamin E than amaranth. While mixed nuts contain 7.82mg of vitamin E, amaranth contains only 0.19mg.
  • Mixed nuts have a lower glycemic index (24) than amaranth (97).

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Amaranth grain, cooked are the varieties used in this article.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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 +252.3%
Contains more CalciumCalcium +148.9%
Contains more PotassiumPotassium +368.1%
Contains more IronIron +24.3%
Contains more CopperCopper +508.7%
Contains more ZincZinc +290.7%
Contains more PhosphorusPhosphorus +208.1%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +138.9%
Contains more SeleniumSelenium +516.4%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 EVitamin E +4015.8%
Contains more Vitamin B1Vitamin B1 +1160%
Contains more Vitamin B2Vitamin B2 +790.9%
Contains more Vitamin B3Vitamin B3 +3180.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +211.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +277.3%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +427.4%
Contains more FatsFats +3314.6%
Contains more CarbsCarbs +12.6%
Contains more OtherOther +274%
Contains more WaterWater +3513.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +286.4%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mixed nuts Amaranth DV% diff.
Polyunsaturated fat 14.612g 97%
Copper 0.907mg 0.149mg 84%
Fats 53.95g 1.58g 81%
Monounsaturated fat 28.488g 71%
Selenium 33.9µg 5.5µg 52%
Manganese 2.04mg 0.854mg 52%
Vitamin E 7.82mg 0.19mg 51%
Vitamin B3 7.709mg 0.235mg 47%
Phosphorus 456mg 148mg 44%
Saturated fat 8.711g 40%
Magnesium 229mg 65mg 39%
Protein 20.04g 3.8g 32%
Calories 607kcal 102kcal 25%
Vitamin B5 1.14mg 23%
Zinc 3.36mg 0.86mg 23%
Fiber 7g 2.1g 20%
Vitamin B6 0.352mg 0.113mg 18%
Potassium 632mg 135mg 15%
Vitamin B1 0.189mg 0.015mg 15%
Folate 83µg 22µg 15%
Vitamin B2 0.196mg 0.022mg 13%
Choline 52mg 9%
Calcium 117mg 47mg 7%
Iron 2.61mg 2.1mg 6%
Starch 4.2g 16.23g 5%
Vitamin K 5.7µg 5%
Vitamin C 0.5mg 1%
Carbs 21.05g 18.69g 1%
Net carbs 14.05g 16.59g N/A
Sugar 4.15g N/A
Sodium 5mg 6mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
50%
Mixed nuts
5%
Amaranth
Minerals Daily Need Coverage Score
139%
Mixed nuts
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts 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 - 4.15g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 8.711g)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.