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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +66%
Contains more Iron +150%
Contains more Magnesium +400%
Contains more Phosphorus +345.9%
Contains more Potassium +377.8%
Contains more Zinc +481.4%
Contains more Copper +1108.1%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +66%
Contains more Iron +150%
Contains more Magnesium +400%
Contains more Phosphorus +345.9%
Contains more Potassium +377.8%
Contains more Zinc +481.4%
Contains more Copper +1108.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +18410.5%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +1513.6%
Contains more Vitamin B3 +3446.8%
Contains more Vitamin B6 +1090.3%
Contains more Folate +931.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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 +18410.5%
Contains more Vitamin B1 +9766.7%
Contains more Vitamin B2 +1513.6%
Contains more Vitamin B3 +3446.8%
Contains more Vitamin B6 +1090.3%
Contains more Folate +931.8%

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.
Sunflower seed Amaranth grain
Lower in glycemic index ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Sunflower seed Amaranth grain Opinion
Net carbs 11.4g 16.59g Amaranth grain
Protein 20.78g 3.8g Sunflower seed
Fats 51.46g 1.58g Sunflower seed
Carbs 20g 18.69g Sunflower seed
Calories 584kcal 102kcal Sunflower seed
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 2.62g g Amaranth grain
Fiber 8.6g 2.1g Sunflower seed
Calcium 78mg 47mg Sunflower seed
Iron 5.25mg 2.1mg Sunflower seed
Magnesium 325mg 65mg Sunflower seed
Phosphorus 660mg 148mg Sunflower seed
Potassium 645mg 135mg Sunflower seed
Sodium 9mg 6mg Amaranth grain
Zinc 5mg 0.86mg Sunflower seed
Copper 1.8mg 0.149mg Sunflower seed
Vitamin A 50IU IU Sunflower seed
Vitamin E 35.17mg 0.19mg Sunflower seed
Vitamin D 0IU IU Sunflower seed
Vitamin D 0µg µg Sunflower seed
Vitamin C 1.4mg mg 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 mg Sunflower seed
Vitamin B6 1.345mg 0.113mg Sunflower seed
Folate 227µg 22µg Sunflower seed
Vitamin B12 0µg µg Sunflower seed
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg mg Sunflower seed
Threonine 0.928mg mg Sunflower seed
Isoleucine 1.139mg mg Sunflower seed
Leucine 1.659mg mg Sunflower seed
Lysine 0.937mg mg Sunflower seed
Methionine 0.494mg mg Sunflower seed
Phenylalanine 1.169mg mg Sunflower seed
Valine 1.315mg mg Sunflower seed
Histidine 0.632mg mg Sunflower seed
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 4.455g g Amaranth grain
Monounsaturated Fat 18.528g g Sunflower seed
Polyunsaturated fat 23.137g g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156
Sunflower seed
5
Amaranth grain
Mineral Summary Score
191
Sunflower seed
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
125%
Sunflower seed
23%
Amaranth grain
Carbohydrates
20%
Sunflower seed
19%
Amaranth grain
Fats
238%
Sunflower seed
7%
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 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 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 - 4.455g)

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. 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.