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Sunflower seed vs. Amaranth grain — In-Depth Nutrition Comparison

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How are Sunflower seed and Amaranth grain different?

  • Sunflower seed is higher than Amaranth grain in Vitamin E , Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Magnesium, Folate, Vitamin B3, and Manganese.
  • Sunflower seed covers your daily need of Vitamin E 233% more than Amaranth grain.
  • Sunflower seed contains 99 times more Vitamin B1 than Amaranth grain. Sunflower seed contains 1.48mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Seeds, sunflower seed kernels, dried and Amaranth grain, cooked types were used in this article.

Infographic

Sunflower seed 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
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 +400%
Contains more CalciumCalcium +66%
Contains more PotassiumPotassium +377.8%
Contains more IronIron +150%
Contains more CopperCopper +1108.1%
Contains more ZincZinc +481.4%
Contains more PhosphorusPhosphorus +345.9%
Contains more ManganeseManganese +128.3%
Contains more SeleniumSelenium +863.6%
Contains less SodiumSodium -33.3%

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.
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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +18410.5%
Contains more Vitamin B1Vitamin B1 +9766.7%
Contains more Vitamin B2Vitamin B2 +1513.6%
Contains more Vitamin B3Vitamin B3 +3446.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1090.3%
Contains more FolateFolate +931.8%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 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 +446.8%
Contains more FatsFats +3157%
Contains more OtherOther +293.5%
Contains more WaterWater +1489%
~equal in Carbs ~18.69g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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 StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower seed Amaranth grain
Lower in Glycemic Index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seed Amaranth grain Opinion
Calories 584kcal 102kcal Sunflower seed
Protein 20.78g 3.8g Sunflower seed
Fats 51.46g 1.58g Sunflower seed
Vitamin C 1.4mg Sunflower seed
Net carbs 11.4g 16.59g Amaranth grain
Carbs 20g 18.69g Sunflower seed
Magnesium 325mg 65mg Sunflower seed
Calcium 78mg 47mg Sunflower seed
Potassium 645mg 135mg Sunflower seed
Iron 5.25mg 2.1mg Sunflower seed
Sugar 2.62g Amaranth grain
Fiber 8.6g 2.1g Sunflower seed
Copper 1.8mg 0.149mg Sunflower seed
Zinc 5mg 0.86mg Sunflower seed
Starch 16.23g Amaranth grain
Phosphorus 660mg 148mg Sunflower seed
Sodium 9mg 6mg Amaranth grain
Vitamin A 50IU Sunflower seed
Vitamin A RAE 3µg Sunflower seed
Vitamin E 35.17mg 0.19mg Sunflower seed
Manganese 1.95mg 0.854mg Sunflower seed
Selenium 53µg 5.5µg Sunflower seed
Vitamin B1 1.48mg 0.015mg Sunflower seed
Vitamin B2 0.355mg 0.022mg Sunflower seed
Vitamin B3 8.335mg 0.235mg Sunflower seed
Vitamin B5 1.13mg Sunflower seed
Vitamin B6 1.345mg 0.113mg Sunflower seed
Folate 227µg 22µg Sunflower seed
Choline 55.1mg Sunflower seed
Saturated Fat 4.455g Amaranth grain
Monounsaturated Fat 18.528g Sunflower seed
Polyunsaturated fat 23.137g Sunflower seed
Tryptophan 0.348mg Sunflower seed
Threonine 0.928mg Sunflower seed
Isoleucine 1.139mg Sunflower seed
Leucine 1.659mg Sunflower seed
Lysine 0.937mg Sunflower seed
Methionine 0.494mg Sunflower seed
Phenylalanine 1.169mg Sunflower seed
Valine 1.315mg Sunflower seed
Histidine 0.632mg Sunflower seed
Omega-3 - EPA 0.014g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
146%
Sunflower seed
5%
Amaranth grain
Minerals Daily Need Coverage Score
207%
Sunflower seed
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 77)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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 - 2.62g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 4.455g)

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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.