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Nectarine vs. Amaranth — In-Depth Nutrition Comparison

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Summary of differences between nectarine and amaranth

  • Nectarine has more vitamin B3, while amaranth has more manganese, iron, phosphorus, magnesium, selenium, copper, vitamin B6, and zinc.
  • Amaranth covers your daily need for manganese, 35% more than nectarine.
  • Nectarine contains 5 times more vitamin B3 than amaranth. While nectarine contains 1.125mg of vitamin B3, amaranth contains only 0.235mg.
  • Nectarine has a lower glycemic index. The glycemic index of nectarine is 43, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Nectarines, raw and Amaranth grain, cooked.

Infographic

Nectarine vs Amaranth 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" 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 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 more PotassiumPotassium +48.9%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +622.2%
Contains more CalciumCalcium +683.3%
Contains more IronIron +650%
Contains more CopperCopper +73.3%
Contains more ZincZinc +405.9%
Contains more PhosphorusPhosphorus +469.2%
Contains more ManganeseManganese +1481.5%
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 +305.3%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +378.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +352%
Contains more FolateFolate +340%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 WaterWater +16.5%
Contains more ProteinProtein +258.5%
Contains more FatsFats +393.8%
Contains more CarbsCarbs +77.2%
Contains more OtherOther +60.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +23085.7%
~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.
Nectarine 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 Nectarine Amaranth DV% diff.
Manganese 0.054mg 0.854mg 35%
Iron 0.28mg 2.1mg 23%
Phosphorus 26mg 148mg 17%
Magnesium 9mg 65mg 13%
Selenium 0µg 5.5µg 10%
Copper 0.086mg 0.149mg 7%
Starch 0.07g 16.23g 7%
Vitamin B6 0.025mg 0.113mg 7%
Vitamin C 5.4mg 6%
Zinc 0.17mg 0.86mg 6%
Vitamin B3 1.125mg 0.235mg 6%
Protein 1.06g 3.8g 5%
Vitamin E 0.77mg 0.19mg 4%
Vitamin B5 0.185mg 4%
Calcium 6mg 47mg 4%
Folate 5µg 22µg 4%
Carbs 10.55g 18.69g 3%
Calories 44kcal 102kcal 3%
Vitamin K 2.2µg 2%
Vitamin B1 0.034mg 0.015mg 2%
Vitamin A 17µg 2%
Potassium 201mg 135mg 2%
Fats 0.32g 1.58g 2%
Fructose 1.37g 2%
Fiber 1.7g 2.1g 2%
Polyunsaturated fat 0.113g 1%
Choline 6.2mg 1%
Net carbs 8.85g 16.59g N/A
Sugar 7.89g N/A
Sodium 0mg 6mg 0%
Vitamin B2 0.027mg 0.022mg 0%
Saturated fat 0.025g 0%
Monounsaturated fat 0.088g 0%
Tryptophan 0.005mg 0%
Threonine 0.009mg 0%
Isoleucine 0.009mg 0%
Leucine 0.014mg 0%
Lysine 0.016mg 0%
Methionine 0.006mg 0%
Phenylalanine 0.021mg 0%
Valine 0.013mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
8%
Nectarine
5%
Amaranth
Minerals Daily Need Coverage Score
9%
Nectarine
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 54)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.5)
Which food is richer in vitamins?
Nectarine
Nectarine 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 - 7.89g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.025g)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.