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Pasta vs. Amaranth — In-Depth Nutrition Comparison

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What are the main differences between pasta and amaranth?

  • Pasta is richer in vitamin B1, folate, and vitamin B2, yet amaranth is richer in manganese, phosphorus, iron, magnesium, copper, and vitamin B6.
  • Amaranth's daily need coverage for manganese is 27% higher.
  • Pasta has 14 times more vitamin B1 than amaranth. Pasta has 0.209mg of vitamin B1, while amaranth has 0.015mg.
  • Pasta has a lower glycemic index than amaranth.

We used Pasta, fresh-refrigerated, plain, cooked and Amaranth grain, cooked types in this comparison.

Infographic

Pasta 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.
Pasta
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 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 MagnesiumMagnesium +261.1%
Contains more CalciumCalcium +683.3%
Contains more PotassiumPotassium +462.5%
Contains more IronIron +84.2%
Contains more CopperCopper +60.2%
Contains more ZincZinc +53.6%
Contains more PhosphorusPhosphorus +134.9%
Contains more ManganeseManganese +281.3%
~equal in Sodium ~6mg

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.
Pasta
7
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1293.3%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +322.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +190.9%
Contains more Vitamin B6Vitamin B6 +232.4%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
2
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +35.5%
Contains more CarbsCarbs +33.4%
Contains more FatsFats +50.5%
Contains more OtherOther +148.4%
~equal in Water ~75.16g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Amaranth DV% diff.
Manganese 0.224mg 0.854mg 27%
Vitamin B1 0.209mg 0.015mg 16%
Iron 1.14mg 2.1mg 12%
Phosphorus 63mg 148mg 12%
Cholesterol 33mg 11%
Magnesium 18mg 65mg 11%
Folate 64µg 22µg 11%
Selenium 5.5µg 10%
Vitamin B2 0.15mg 0.022mg 10%
Fiber 2.1g 8%
Starch 16.23g 7%
Vitamin B6 0.034mg 0.113mg 6%
Vitamin B12 0.14µg 6%
Copper 0.093mg 0.149mg 6%
Vitamin B3 0.992mg 0.235mg 5%
Vitamin B5 0.183mg 4%
Calcium 6mg 47mg 4%
Zinc 0.56mg 0.86mg 3%
Potassium 24mg 135mg 3%
Protein 5.15g 3.8g 3%
Polyunsaturated fat 0.429g 3%
Carbs 24.93g 18.69g 2%
Saturated fat 0.15g 1%
Calories 131kcal 102kcal 1%
Vitamin E 0.19mg 1%
Vitamin A 6µg 1%
Fats 1.05g 1.58g 1%
Net carbs 24.93g 16.59g N/A
Sodium 6mg 6mg 0%
Monounsaturated fat 0.124g 0%
Tryptophan 0.065mg 0%
Threonine 0.134mg 0%
Isoleucine 0.197mg 0%
Leucine 0.348mg 0%
Lysine 0.097mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.247mg 0%
Valine 0.217mg 0%
Histidine 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
15%
Pasta
5%
Amaranth
Minerals Daily Need Coverage Score
16%
Pasta
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 48)
Which food is richer in vitamins?
Pasta
Pasta is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.15g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.