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Wheat vs. Amaranth grain — In-Depth Nutrition Comparison

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How are Wheat and Amaranth grain different?

  • Wheat is higher than Amaranth grain in Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Vitamin B1, Zinc, Vitamin B6, Magnesium, and Iron.
  • Wheat covers your daily need of Selenium 153% more than Amaranth grain.
  • Wheat contains 29 times more Vitamin B3 than Amaranth grain. Wheat contains 6.738mg of Vitamin B3, while Amaranth grain contains 0.235mg.

Wheat, durum and Amaranth grain, cooked types were used in this article.

Infographic

Wheat  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.
Contains more Iron +67.6%
Contains more Magnesium +121.5%
Contains more Phosphorus +243.2%
Contains more Potassium +219.3%
Contains less Sodium -66.7%
Contains more Zinc +383.7%
Contains more Copper +271.1%
Contains more Manganese +252.7%
Contains more Selenium +1525.5%
Contains more Calcium +38.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Iron +67.6%
Contains more Magnesium +121.5%
Contains more Phosphorus +243.2%
Contains more Potassium +219.3%
Contains less Sodium -66.7%
Contains more Zinc +383.7%
Contains more Copper +271.1%
Contains more Manganese +252.7%
Contains more Selenium +1525.5%
Contains more Calcium +38.2%

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.
Wheat
10
:
Contains more Vitamin B1 +2693.3%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +2767.2%
Contains more Vitamin B6 +270.8%
Contains more Folate +95.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 B1 +2693.3%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +2767.2%
Contains more Vitamin B6 +270.8%
Contains more Folate +95.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +260%
Contains more Fats +56.3%
Contains more Carbs +280.6%
Contains more Other +131.2%
Contains more Water +587%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 Protein +260%
Contains more Fats +56.3%
Contains more Carbs +280.6%
Contains more Other +131.2%
Contains more Water +587%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Amaranth grain Opinion
Net carbs 71.13g 16.59g Wheat
Protein 13.68g 3.8g Wheat
Fats 2.47g 1.58g Wheat
Carbs 71.13g 18.69g Wheat
Calories 339kcal 102kcal Wheat
Starch 16.23g Amaranth grain
Fiber 2.1g Amaranth grain
Calcium 34mg 47mg Amaranth grain
Iron 3.52mg 2.1mg Wheat
Magnesium 144mg 65mg Wheat
Phosphorus 508mg 148mg Wheat
Potassium 431mg 135mg Wheat
Sodium 2mg 6mg Wheat
Zinc 4.16mg 0.86mg Wheat
Copper 0.553mg 0.149mg Wheat
Manganese 3.012mg 0.854mg Wheat
Selenium 89.4µg 5.5µg Wheat
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.419mg 0.015mg Wheat
Vitamin B2 0.121mg 0.022mg Wheat
Vitamin B3 6.738mg 0.235mg Wheat
Vitamin B5 0.935mg Wheat
Vitamin B6 0.419mg 0.113mg Wheat
Folate 43µg 22µg Wheat
Tryptophan 0.176mg Wheat
Threonine 0.366mg Wheat
Isoleucine 0.533mg Wheat
Leucine 0.934mg Wheat
Lysine 0.303mg Wheat
Methionine 0.221mg Wheat
Phenylalanine 0.681mg Wheat
Valine 0.594mg Wheat
Histidine 0.322mg Wheat
Saturated Fat 0.454g Amaranth grain
Monounsaturated Fat 0.344g Wheat
Polyunsaturated fat 0.978g Wheat

Which food is preferable for your diet?

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

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
37%
Wheat
5%
Amaranth grain
Minerals Daily Need Coverage Score
168%
Wheat
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 47)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat
Wheat 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.454g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.