Pomegranate vs. Amaranth — In-Depth Nutrition Comparison
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How are pomegranate and amaranth different?
- Pomegranate is richer in fiber, while amaranth is higher in manganese, iron, phosphorus, magnesium, and selenium.
- Amaranth covers your daily need for manganese, 32% more than pomegranate.
- Pomegranate contains 2 times more fiber than amaranth. Pomegranate contains 4g of fiber, while amaranth contains 2.1g.
Pomegranates, raw and Amaranth grain, cooked types were used in this article.
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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.
| Contains more PotassiumPotassium | +74.8% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +441.7% |
| Contains more CalciumCalcium | +370% |
| Contains more IronIron | +600% |
| Contains more ZincZinc | +145.7% |
| Contains more PhosphorusPhosphorus | +311.1% |
| Contains more ManganeseManganese | +617.6% |
| Contains more SeleniumSelenium | +1000% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +215.8% |
| Contains more Vitamin B1Vitamin B1 | +346.7% |
| Contains more Vitamin B2Vitamin B2 | +140.9% |
| Contains more Vitamin B3Vitamin B3 | +24.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +72.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B6Vitamin B6 | +50.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.119mg | 0.854mg | 32% |
| Iron | 0.3mg | 2.1mg | 23% |
| Phosphorus | 36mg | 148mg | 16% |
| Vitamin K | 16.4µg | 14% | |
| Magnesium | 12mg | 65mg | 13% |
| Vitamin C | 10.2mg | 11% | |
| Selenium | 0.5µg | 5.5µg | 9% |
| Vitamin B5 | 0.377mg | 8% | |
| Fiber | 4g | 2.1g | 8% |
| Starch | 16.23g | 7% | |
| Zinc | 0.35mg | 0.86mg | 5% |
| Vitamin B1 | 0.067mg | 0.015mg | 4% |
| Calcium | 10mg | 47mg | 4% |
| Folate | 38µg | 22µg | 4% |
| Protein | 1.67g | 3.8g | 4% |
| Vitamin E | 0.6mg | 0.19mg | 3% |
| Vitamin B6 | 0.075mg | 0.113mg | 3% |
| Potassium | 236mg | 135mg | 3% |
| Vitamin B2 | 0.053mg | 0.022mg | 2% |
| Saturated fat | 0.12g | 1% | |
| Choline | 7.6mg | 1% | |
| Calories | 83kcal | 102kcal | 1% |
| Fats | 1.17g | 1.58g | 1% |
| Copper | 0.158mg | 0.149mg | 1% |
| Polyunsaturated fat | 0.079g | 1% | |
| Carbs | 18.7g | 18.69g | 0% |
| Net carbs | 14.7g | 16.59g | N/A |
| Sugar | 13.67g | N/A | |
| Sodium | 3mg | 6mg | 0% |
| Vitamin B3 | 0.293mg | 0.235mg | 0% |
| Monounsaturated fat | 0.093g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more ProteinProtein | +127.5% |
| Contains more FatsFats | +35% |
| Contains more OtherOther | +45.3% |
~equal in
Carbs
~18.69g
~equal in
Water
~75.16g
