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  6. Chia seeds vs. Amaranth

Chia seeds vs. Amaranth — In-Depth Nutrition Comparison

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How are chia seeds and amaranth different?

  • Chia seeds are higher than amaranth in fiber, phosphorus, selenium, copper, manganese, iron, magnesium, calcium, vitamin B3, and vitamin B1.
  • Chia seeds cover your daily need for fiber, 129% more than amaranth.
  • Chia seeds contain 41 times more vitamin B1 than amaranth. Chia seeds contain 0.62mg of vitamin B1, while amaranth contains 0.015mg.
  • Amaranth has a higher glycemic index (97) than chia seeds (15).

Seeds, chia seeds, dried and Amaranth grain, cooked types were used in this article.

Infographic

Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +415.4%
Contains more CalciumCalcium +1242.6%
Contains more PotassiumPotassium +201.5%
Contains more IronIron +267.6%
Contains more CopperCopper +520.1%
Contains more ZincZinc +432.6%
Contains more PhosphorusPhosphorus +481.1%
Contains more ManganeseManganese +218.9%
Contains more SeleniumSelenium +903.6%
Contains less SodiumSodium -62.5%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +4033.3%
Contains more Vitamin B2Vitamin B2 +672.7%
Contains more Vitamin B3Vitamin B3 +3657.4%
Contains more FolateFolate +122.7%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Amaranth DV% diff.
Polyunsaturated fat 23.665g 158%
Fiber 34.4g 2.1g 129%
Phosphorus 860mg 148mg 102%
Selenium 55.2µg 5.5µg 90%
Copper 0.924mg 0.149mg 86%
Manganese 2.723mg 0.854mg 81%
Iron 7.72mg 2.1mg 70%
Magnesium 335mg 65mg 64%
Calcium 631mg 47mg 58%
Vitamin B3 8.83mg 0.235mg 54%
Vitamin B1 0.62mg 0.015mg 50%
Fats 30.74g 1.58g 45%
Zinc 4.58mg 0.86mg 34%
Protein 16.54g 3.8g 25%
Calories 486kcal 102kcal 19%
Saturated fat 3.33g 15%
Vitamin B2 0.17mg 0.022mg 11%
Vitamin B6 0.113mg 9%
Potassium 407mg 135mg 8%
Carbs 42.12g 18.69g 8%
Starch 16.23g 7%
Folate 49µg 22µg 7%
Monounsaturated fat 2.309g 6%
Vitamin C 1.6mg 2%
Vitamin E 0.5mg 0.19mg 2%
Net carbs 7.72g 16.59g N/A
Sodium 16mg 6mg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +335.3%
Contains more FatsFats +1845.6%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +523.4%
Contains more WaterWater +1195.9%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.