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Walnut oil vs. Amaranth — In-Depth Nutrition Comparison

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Significant differences between walnut oil and amaranth

  • The amount of iron, phosphorus, copper, magnesium, selenium, vitamin B6, fiber, zinc, and folate in amaranth is higher than in walnut oil.
  • Amaranth covers your daily iron needs 26% more than walnut oil.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of walnut oil is 0.

Specific food types used in this comparison are Oil, walnut and Amaranth grain, cooked.

Infographic

Walnut oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 EVitamin E +110.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +6229.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Amaranth DV% diff.
Polyunsaturated fat 63.3g 422%
Fats 100g 1.58g 151%
Monounsaturated fat 22.8g 57%
Saturated fat 9.1g 41%
Calories 884kcal 102kcal 39%
Manganese 0.854mg 37%
Iron 0mg 2.1mg 26%
Phosphorus 0mg 148mg 21%
Copper 0mg 0.149mg 17%
Magnesium 0mg 65mg 15%
Vitamin K 15µg 13%
Selenium 0µg 5.5µg 10%
Vitamin B6 0mg 0.113mg 9%
Fiber 0g 2.1g 8%
Protein 0g 3.8g 8%
Zinc 0mg 0.86mg 8%
Starch 16.23g 7%
Carbs 0g 18.69g 6%
Folate 0µg 22µg 6%
Calcium 0mg 47mg 5%
Potassium 0mg 135mg 4%
Vitamin B2 0mg 0.022mg 2%
Vitamin B3 0mg 0.235mg 1%
Vitamin B1 0mg 0.015mg 1%
Vitamin E 0.4mg 0.19mg 1%
Net carbs 0g 16.59g N/A
Sodium 0mg 6mg 0%
Choline 0.4mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Amaranth
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
4%
Walnut oil
5%
Amaranth
Minerals Daily Need Coverage Score
0%
Walnut oil
43%
Amaranth

Comparison summary

Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 97)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $3)
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 9.1g)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.