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  6. Vegetable vs. Amaranth grain

Vegetable vs. Amaranth grain — In-Depth Nutrition Comparison

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What are the main differences between Vegetable and Amaranth grain?

  • Vegetable is richer in Fiber, and Vitamin B2, yet Amaranth grain is richer in Manganese, Iron, Phosphorus, Magnesium, Selenium, and Copper.
  • Amaranth grain's daily need coverage for Manganese is 21% higher.
  • Vegetable has 5 times more Vitamin B2 than Amaranth grain. Vegetable has 0.12mg of Vitamin B2, while Amaranth grain has 0.022mg.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Amaranth grain, cooked types in this comparison.

Infographic

Vegetable 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.
Vegetable
Vegetable
1
:
9
Amaranth grain
Amaranth grain
Contains more Potassium +25.2%
Contains more Calcium +88%
Contains more Iron +156.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +190.2%
Contains less Sodium -82.9%
Contains more Zinc +75.5%
Contains more Copper +79.5%
Contains more Manganese +125.3%
Contains more Selenium +1733.3%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Potassium +25.2%
Contains more Calcium +88%
Contains more Iron +156.1%
Contains more Magnesium +195.5%
Contains more Phosphorus +190.2%
Contains less Sodium -82.9%
Contains more Zinc +75.5%
Contains more Copper +79.5%
Contains more Manganese +125.3%
Contains more Selenium +1733.3%

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.
Vegetable
Vegetable
10
:
2
Amaranth grain
Amaranth grain
Contains more Vitamin E +100%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +262.1%
Contains more Vitamin B6 +52.7%
Contains more Folate +15.8%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Amaranth grain
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 +100%
Contains more Vitamin B1 +373.3%
Contains more Vitamin B2 +445.5%
Contains more Vitamin B3 +262.1%
Contains more Vitamin B6 +52.7%
Contains more Folate +15.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
1
:
4
Amaranth grain
Amaranth grain
Contains more Water +10.7%
Contains more Protein +32.9%
Contains more Fats +953.3%
Contains more Carbs +42.8%
Contains more Other +14.9%
Equal in Water - 75.16
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Amaranth grain
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 Water +10.7%
Contains more Protein +32.9%
Contains more Fats +953.3%
Contains more Carbs +42.8%
Contains more Other +14.9%
Equal in Water - 75.16

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Amaranth grain
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Vegetable Amaranth grain Opinion
Net carbs 8.69g 16.59g Amaranth grain
Protein 2.86g 3.8g Amaranth grain
Fats 0.15g 1.58g Amaranth grain
Carbs 13.09g 18.69g Amaranth grain
Calories 65kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Sugar 3.12g Amaranth grain
Fiber 4.4g 2.1g Vegetable
Calcium 25mg 47mg Amaranth grain
Iron 0.82mg 2.1mg Amaranth grain
Magnesium 22mg 65mg Amaranth grain
Phosphorus 51mg 148mg Amaranth grain
Potassium 169mg 135mg Vegetable
Sodium 35mg 6mg Amaranth grain
Zinc 0.49mg 0.86mg Amaranth grain
Copper 0.083mg 0.149mg Amaranth grain
Manganese 0.379mg 0.854mg Amaranth grain
Selenium 0.3µg 5.5µg Amaranth grain
Vitamin A 4277IU Vegetable
Vitamin A RAE 214µg Vegetable
Vitamin E 0.38mg 0.19mg Vegetable
Vitamin C 3.2mg Vegetable
Vitamin B1 0.071mg 0.015mg Vegetable
Vitamin B2 0.12mg 0.022mg Vegetable
Vitamin B3 0.851mg 0.235mg Vegetable
Vitamin B5 0.151mg Vegetable
Vitamin B6 0.074mg 0.113mg Amaranth grain
Folate 19µg 22µg Amaranth grain
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g Amaranth grain
Monounsaturated Fat 0.01g Vegetable
Polyunsaturated fat 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
5%
Amaranth grain
Minerals Daily Need Coverage Score
19%
Vegetable
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 31)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $2.5)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 29mg)
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 - 0.031g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.