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  6. Pumpkin vs. Amaranth grain

Pumpkin vs. Amaranth grain — In-Depth Nutrition Comparison

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The main differences between Pumpkin and Amaranth grain

  • Pumpkin has more Vitamin B2, Potassium, and Vitamin E , however, Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Selenium, and Fiber.
  • Daily need coverage for Manganese from Amaranth grain is 32% higher.
  • Amaranth grain has 6 times less Vitamin E than Pumpkin. Pumpkin has 1.06mg of Vitamin E , while Amaranth grain has 0.19mg.

Food types used in this article are Pumpkin, raw and Amaranth grain, cooked.

Infographic

Pumpkin 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.
Pumpkin
Pumpkin
2
:
8
Amaranth grain
Amaranth grain
Contains more Potassium +151.9%
Contains less Sodium -83.3%
Contains more Calcium +123.8%
Contains more Iron +162.5%
Contains more Magnesium +441.7%
Contains more Phosphorus +236.4%
Contains more Zinc +168.8%
Contains more Copper +17.3%
Contains more Manganese +583.2%
Contains more Selenium +1733.3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Potassium +151.9%
Contains less Sodium -83.3%
Contains more Calcium +123.8%
Contains more Iron +162.5%
Contains more Magnesium +441.7%
Contains more Phosphorus +236.4%
Contains more Zinc +168.8%
Contains more Copper +17.3%
Contains more Manganese +583.2%
Contains more Selenium +1733.3%

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.
Pumpkin
Pumpkin
10
:
2
Amaranth grain
Amaranth grain
Contains more Vitamin E +457.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B6 +85.2%
Contains more Folate +37.5%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin E +457.9%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +155.3%
Contains more Vitamin B6 +85.2%
Contains more Folate +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
2
:
3
Amaranth grain
Amaranth grain
Contains more Water +21.9%
Contains more Protein +280%
Contains more Fats +1480%
Contains more Carbs +187.5%
Equal in Other - 0.77
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Amaranth grain
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 Water +21.9%
Contains more Protein +280%
Contains more Fats +1480%
Contains more Carbs +187.5%
Equal in Other - 0.77

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Amaranth grain Opinion
Net carbs 6g 16.59g Amaranth grain
Protein 1g 3.8g Amaranth grain
Fats 0.1g 1.58g Amaranth grain
Carbs 6.5g 18.69g Amaranth grain
Calories 26kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 2.76g Amaranth grain
Fiber 0.5g 2.1g Amaranth grain
Calcium 21mg 47mg Amaranth grain
Iron 0.8mg 2.1mg Amaranth grain
Magnesium 12mg 65mg Amaranth grain
Phosphorus 44mg 148mg Amaranth grain
Potassium 340mg 135mg Pumpkin
Sodium 1mg 6mg Pumpkin
Zinc 0.32mg 0.86mg Amaranth grain
Copper 0.127mg 0.149mg Amaranth grain
Manganese 0.125mg 0.854mg Amaranth grain
Selenium 0.3µg 5.5µg Amaranth grain
Vitamin A 8513IU Pumpkin
Vitamin A RAE 426µg Pumpkin
Vitamin E 1.06mg 0.19mg Pumpkin
Vitamin C 9mg Pumpkin
Vitamin B1 0.05mg 0.015mg Pumpkin
Vitamin B2 0.11mg 0.022mg Pumpkin
Vitamin B3 0.6mg 0.235mg Pumpkin
Vitamin B5 0.298mg Pumpkin
Vitamin B6 0.061mg 0.113mg Amaranth grain
Folate 16µg 22µg Amaranth grain
Vitamin K 1.1µg Pumpkin
Tryptophan 0.012mg Pumpkin
Threonine 0.029mg Pumpkin
Isoleucine 0.031mg Pumpkin
Leucine 0.046mg Pumpkin
Lysine 0.054mg Pumpkin
Methionine 0.011mg Pumpkin
Phenylalanine 0.032mg Pumpkin
Valine 0.035mg Pumpkin
Histidine 0.016mg Pumpkin
Saturated Fat 0.052g Amaranth grain
Monounsaturated Fat 0.013g Pumpkin
Polyunsaturated fat 0.005g Pumpkin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Pumpkin
5%
Amaranth grain
Minerals Daily Need Coverage Score
16%
Pumpkin
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 45)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.8)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.76g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.052g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain 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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.