Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Sweet potato
  5. Compare
  6. Sweet potato vs. Amaranth

Sweet potato vs. Amaranth — In-Depth Nutrition Comparison

Compare

How are sweet potato and amaranth different?

  • Sweet potato is higher in vitamin B6, potassium, and vitamin B1; however, amaranth is richer in manganese, iron, phosphorus, magnesium, selenium, and zinc.
  • Daily need coverage for manganese for amaranth is 26% higher.
  • Sweet potato contains 5 times more vitamin B1 than amaranth. While sweet potato contains 0.078mg of vitamin B1, amaranth contains only 0.015mg.
  • Sweet potato has a lower glycemic index (70) than amaranth (97).

Sweet potato, raw, unprepared and Amaranth grain, cooked are the varieties used in this article.

Infographic

Sweet potato vs Amaranth 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 PotassiumPotassium +149.6%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +56.7%
Contains more IronIron +244.3%
Contains more ZincZinc +186.7%
Contains more PhosphorusPhosphorus +214.9%
Contains less SodiumSodium -89.1%
Contains more ManganeseManganese +231%
Contains more SeleniumSelenium +816.7%
~equal in Copper ~0.149mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 EVitamin E +36.8%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +177.3%
Contains more Vitamin B3Vitamin B3 +137%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Sweet potato Amaranth DV% diff.
Vitamin A 709µg 79%
Manganese 0.258mg 0.854mg 26%
Iron 0.61mg 2.1mg 19%
Vitamin B5 0.8mg 16%
Phosphorus 47mg 148mg 14%
Magnesium 25mg 65mg 10%
Selenium 0.6µg 5.5µg 9%
Vitamin B6 0.209mg 0.113mg 7%
Potassium 337mg 135mg 6%
Vitamin B1 0.078mg 0.015mg 5%
Zinc 0.3mg 0.86mg 5%
Fiber 3g 2.1g 4%
Protein 1.57g 3.8g 4%
Vitamin B2 0.061mg 0.022mg 3%
Folate 11µg 22µg 3%
Vitamin C 2.4mg 3%
Vitamin K 1.8µg 2%
Calcium 30mg 47mg 2%
Sodium 55mg 6mg 2%
Choline 12.3mg 2%
Vitamin B3 0.557mg 0.235mg 2%
Fats 0.05g 1.58g 2%
Calories 86kcal 102kcal 1%
Fructose 0.7g 1%
Starch 12.65g 16.23g 1%
Carbs 20.12g 18.69g 0%
Net carbs 17.12g 16.59g N/A
Sugar 4.18g N/A
Copper 0.151mg 0.149mg 0%
Vitamin E 0.26mg 0.19mg 0%
Saturated fat 0.018g 0%
Monounsaturated fat 0.001g 0%
Polyunsaturated fat 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 OtherOther +27.3%
Contains more ProteinProtein +142%
Contains more FatsFats +3060%
~equal in Carbs ~18.69g
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 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 GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +28.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Amaranth - 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.