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Flax vs Amaranth grain - In-Depth Nutrition Comparison

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Important differences between Flax and Amaranth grain

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Manganese, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Amaranth grain.
  • Flax's daily need coverage for Vitamin B1 is 136% more.
  • Flax contains 13 times more Fiber than Amaranth grain. Flax contains 27.3g of Fiber, while Amaranth grain contains 2.1g.

The food varieties used in the comparison are Seeds, flaxseed and Amaranth grain, cooked.

Infographic

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +442.6%
Contains more Iron +172.9%
Contains more Magnesium +503.1%
Contains more Phosphorus +333.8%
Contains more Potassium +502.2%
Contains more Zinc +404.7%
Contains more Copper +718.8%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +442.6%
Contains more Iron +172.9%
Contains more Magnesium +503.1%
Contains more Phosphorus +333.8%
Contains more Potassium +502.2%
Contains more Zinc +404.7%
Contains more Copper +718.8%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
12
:
Contains more Vitamin E +63.2%
Contains more Vitamin B1 +10860%
Contains more Vitamin B2 +631.8%
Contains more Vitamin B3 +1210.6%
Contains more Vitamin B6 +318.6%
Contains more Folate +295.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +63.2%
Contains more Vitamin B1 +10860%
Contains more Vitamin B2 +631.8%
Contains more Vitamin B3 +1210.6%
Contains more Vitamin B6 +318.6%
Contains more Folate +295.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Amaranth grain
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flax Amaranth grain Opinion
Net carbs 1.58g 16.59g Amaranth grain
Protein 18.29g 3.8g Flax
Fats 42.16g 1.58g Flax
Carbs 28.88g 18.69g Flax
Calories 534kcal 102kcal Flax
Starch g 16.23g Amaranth grain
Fructose 0g g Flax
Sugar 1.55g g Amaranth grain
Fiber 27.3g 2.1g Flax
Calcium 255mg 47mg Flax
Iron 5.73mg 2.1mg Flax
Magnesium 392mg 65mg Flax
Phosphorus 642mg 148mg Flax
Potassium 813mg 135mg Flax
Sodium 30mg 6mg Amaranth grain
Zinc 4.34mg 0.86mg Flax
Copper 1.22mg 0.149mg Flax
Vitamin A 0IU IU Flax
Vitamin E 0.31mg 0.19mg Flax
Vitamin D 0IU IU Flax
Vitamin D 0µg µg Flax
Vitamin C 0.6mg mg Flax
Vitamin B1 1.644mg 0.015mg Flax
Vitamin B2 0.161mg 0.022mg Flax
Vitamin B3 3.08mg 0.235mg Flax
Vitamin B5 0.985mg mg Flax
Vitamin B6 0.473mg 0.113mg Flax
Folate 87µg 22µg Flax
Vitamin B12 0µg µg Flax
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 3.663g g Amaranth grain
Monounsaturated Fat 7.527g g Flax
Polyunsaturated fat 28.73g g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
5
Amaranth grain
Mineral Summary Score
181
Flax
36
Amaranth grain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
23%
Amaranth grain
Carbohydrates
29%
Flax
19%
Amaranth grain
Fats
195%
Flax
7%
Amaranth grain

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 24mg)
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 - 3.663g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.