Spinach raw vs. Amaranth — In-Depth Nutrition Comparison
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How are spinach raw and amaranth different?
- Spinach raw is higher in folate, vitamin B2, potassium, vitamin E, iron, vitamin B6, vitamin B1, and calcium; however, amaranth is richer in phosphorus and selenium.
- Daily need coverage for folate for spinach raw is 43% higher.
- Spinach raw contains 11 times more vitamin E than amaranth. While spinach raw contains 2.03mg of vitamin E, amaranth contains only 0.19mg.
- Spinach raw has a lower glycemic index (32) than amaranth (97).
Spinach, raw and Amaranth grain, cooked are the varieties used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +21.5% |
| Contains more CalciumCalcium | +110.6% |
| Contains more PotassiumPotassium | +313.3% |
| Contains more IronIron | +29% |
| Contains more CopperCopper | +14.6% |
| Contains more ZincZinc | +62.3% |
| Contains more PhosphorusPhosphorus | +202% |
| Contains less SodiumSodium | -92.4% |
| Contains more SeleniumSelenium | +450% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +968.4% |
| Contains more Vitamin B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +759.1% |
| Contains more Vitamin B3Vitamin B3 | +208.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +72.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +781.8% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more WaterWater | +21.6% |
| Contains more OtherOther | +123.4% |
| Contains more ProteinProtein | +32.9% |
| Contains more FatsFats | +305.1% |
| Contains more CarbsCarbs | +414.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
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 | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Vitamin A | 469µg | 52% | |
| Folate | 194µg | 22µg | 43% |
| Vitamin C | 28.1mg | 31% | |
| Phosphorus | 49mg | 148mg | 14% |
| Vitamin B2 | 0.189mg | 0.022mg | 13% |
| Potassium | 558mg | 135mg | 12% |
| Vitamin E | 2.03mg | 0.19mg | 12% |
| Iron | 2.71mg | 2.1mg | 8% |
| Selenium | 1µg | 5.5µg | 8% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.195mg | 0.113mg | 6% |
| Vitamin B1 | 0.078mg | 0.015mg | 5% |
| Carbs | 3.63g | 18.69g | 5% |
| Calcium | 99mg | 47mg | 5% |
| Choline | 19.3mg | 4% | |
| Calories | 23kcal | 102kcal | 4% |
| Vitamin B3 | 0.724mg | 0.235mg | 3% |
| Sodium | 79mg | 6mg | 3% |
| Magnesium | 79mg | 65mg | 3% |
| Zinc | 0.53mg | 0.86mg | 3% |
| Manganese | 0.897mg | 0.854mg | 2% |
| Copper | 0.13mg | 0.149mg | 2% |
| Protein | 2.86g | 3.8g | 2% |
| Fats | 0.39g | 1.58g | 2% |
| Polyunsaturated fat | 0.165g | 1% | |
| Vitamin B5 | 0.065mg | 1% | |
| Net carbs | 1.43g | 16.59g | N/A |
| Sugar | 0.42g | N/A | |
| Fiber | 2.2g | 2.1g | 0% |
| Saturated fat | 0.063g | 0% | |
| Monounsaturated fat | 0.01g | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.122mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.223mg | 0% | |
| Lysine | 0.174mg | 0% | |
| Methionine | 0.053mg | 0% | |
| Phenylalanine | 0.129mg | 0% | |
| Valine | 0.161mg | 0% | |
| Histidine | 0.064mg | 0% | |
| Fructose | 0.15g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
137%
5%
Minerals Daily Need Coverage Score
45%
43%
Comparison summary
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 65)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.063g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.