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Potato vs. Amaranth grain — In-Depth Nutrition Comparison

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The main differences between Potato and Amaranth grain

  • Potato has more Vitamin B6, Potassium, Vitamin B1, and Vitamin B3, however, Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Selenium, and Zinc.
  • Daily need coverage for Manganese from Amaranth grain is 28% higher.
  • Amaranth grain has 5 times less Vitamin B1 than Potato. Potato has 0.081mg of Vitamin B1, while Amaranth grain has 0.015mg.

Food types used in this article are Potatoes, flesh and skin, raw and Amaranth grain, cooked.

Infographic

Potato vs Amaranth grain 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.
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 +214.8%
Contains more MagnesiumMagnesium +182.6%
Contains more CalciumCalcium +291.7%
Contains more IronIron +159.3%
Contains more CopperCopper +35.5%
Contains more ZincZinc +186.7%
Contains more PhosphorusPhosphorus +159.6%
Contains more ManganeseManganese +327%
Contains more SeleniumSelenium +1275%
~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.
Potato
9
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 66% 0.12% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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 B1Vitamin B1 +440%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +351.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +163.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1800%
Contains more FolateFolate +46.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
2
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 OtherOther +45.5%
Contains more ProteinProtein +85.4%
Contains more FatsFats +1655.6%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Potato
3
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 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 +∞%
~equal in Starch ~16.23g
~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.
Potato Amaranth grain
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
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Potato Amaranth grain Opinion
Calories 77kcal 102kcal Amaranth grain
Protein 2.05g 3.8g Amaranth grain
Fats 0.09g 1.58g Amaranth grain
Vitamin C 19.7mg Potato
Net carbs 15.39g 16.59g Amaranth grain
Carbs 17.49g 18.69g Amaranth grain
Magnesium 23mg 65mg Amaranth grain
Calcium 12mg 47mg Amaranth grain
Potassium 425mg 135mg Potato
Iron 0.81mg 2.1mg Amaranth grain
Sugar 0.82g Amaranth grain
Fiber 2.1g 2.1g
Copper 0.11mg 0.149mg Amaranth grain
Zinc 0.3mg 0.86mg Amaranth grain
Starch 15.29g 16.23g Amaranth grain
Phosphorus 57mg 148mg Amaranth grain
Sodium 6mg 6mg
Vitamin A 2IU Potato
Vitamin E 0.01mg 0.19mg Amaranth grain
Manganese 0.2mg 0.854mg Amaranth grain
Selenium 0.4µg 5.5µg Amaranth grain
Vitamin B1 0.081mg 0.015mg Potato
Vitamin B2 0.032mg 0.022mg Potato
Vitamin B3 1.061mg 0.235mg Potato
Vitamin B5 0.295mg Potato
Vitamin B6 0.298mg 0.113mg Potato
Vitamin K 2µg Potato
Folate 15µg 22µg Amaranth grain
Choline 12.1mg Potato
Saturated Fat 0.025g Amaranth grain
Monounsaturated Fat 0.002g Potato
Polyunsaturated fat 0.042g Potato
Tryptophan 0.021mg Potato
Threonine 0.067mg Potato
Isoleucine 0.066mg Potato
Leucine 0.098mg Potato
Lysine 0.107mg Potato
Methionine 0.032mg Potato
Phenylalanine 0.081mg Potato
Valine 0.103mg Potato
Histidine 0.035mg Potato
Fructose 0.26g Potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
5%
Amaranth grain
Minerals Daily Need Coverage Score
19%
Potato
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 11)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is richer in vitamins?
Potato
Potato is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.82g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.025g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Amaranth grain - 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.