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Sesame vs Amaranth grain - In-Depth Nutrition Comparison

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A recap on differences between Sesame and Amaranth grain

  • Amaranth grain has less Copper, Iron, Calcium, Manganese, Phosphorus, Magnesium, Vitamin B1, Zinc, Selenium, and Vitamin B6.
  • Sesame covers your daily Copper needs 437% more than Amaranth grain.
  • Amaranth grain contains 53 times less Vitamin B1 than Sesame. Sesame contains 0.791mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Seeds, sesame seeds, whole, dried and Amaranth grain, cooked.

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Sesame vs Amaranth grain infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +592.9%
Contains more Calcium +1974.5%
Contains more Potassium +246.7%
Contains more Magnesium +440%
Contains more Copper +2639.6%
Contains more Zinc +801.2%
Contains more Phosphorus +325%
Contains less Sodium -45.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +592.9%
Contains more Calcium +1974.5%
Contains more Potassium +246.7%
Contains more Magnesium +440%
Contains more Copper +2639.6%
Contains more Zinc +801.2%
Contains more Phosphorus +325%
Contains less Sodium -45.5%

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
Sesame
12
:
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B3 +1821.3%
Contains more Vitamin B6 +599.1%
Contains more Folate +340.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin E +31.6%
Contains more Vitamin B1 +5173.3%
Contains more Vitamin B2 +1022.7%
Contains more Vitamin B3 +1821.3%
Contains more Vitamin B6 +599.1%
Contains more Folate +340.9%

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
50
Sesame
5
Amaranth grain
Mineral Summary Score
372
Sesame
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
106%
Sesame
23%
Amaranth grain
Carbohydrates
23%
Sesame
19%
Amaranth grain
Fats
229%
Sesame
7%
Amaranth grain

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.
Sesame Amaranth grain
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok

Which food is preferable for your diet?

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

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Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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 - 0.3g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 6.957g)
Which food is lower in glycemic index?
Amaranth grain
Amaranth grain is lower in glycemic index (difference - 97)
Which food is cheaper?
Amaranth grain
Amaranth grain is cheaper (difference - $1)

All nutrients comparison - raw data values

Nutrient Sesame Amaranth grain Opinion
Calories 573 102 Sesame
Protein 17.73 3.8 Sesame
Fats 49.67 1.58 Sesame
Vitamin C 0 Sesame
Carbs 23.45 18.69 Sesame
Cholesterol 0 Amaranth grain
Vitamin D 0 Sesame
Iron 14.55 2.1 Sesame
Calcium 975 47 Sesame
Potassium 468 135 Sesame
Magnesium 351 65 Sesame
Sugar 0.3 Amaranth grain
Fiber 11.8 2.1 Sesame
Copper 4.082 0.149 Sesame
Zinc 7.75 0.86 Sesame
Starch 16.23 Amaranth grain
Phosphorus 629 148 Sesame
Sodium 11 6 Amaranth grain
Vitamin A 9 Sesame
Vitamin E 0.25 0.19 Sesame
Vitamin D 0 Sesame
Vitamin B1 0.791 0.015 Sesame
Vitamin B2 0.247 0.022 Sesame
Vitamin B3 4.515 0.235 Sesame
Vitamin B5 0.05 Sesame
Vitamin B6 0.79 0.113 Sesame
Vitamin B12 0 Sesame
Vitamin K 0 Sesame
Folate 97 22 Sesame
Trans Fat
Saturated Fat 6.957 Amaranth grain
Monounsaturated Fat 18.759 Sesame
Polyunsaturated fat 21.773 Sesame
Tryptophan 0.388 Sesame
Threonine 0.736 Sesame
Isoleucine 0.763 Sesame
Leucine 1.358 Sesame
Lysine 0.569 Sesame
Methionine 0.586 Sesame
Phenylalanine 0.94 Sesame
Valine 0.99 Sesame
Histidine 0.522 Sesame
Fructose

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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.