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Wheat vs. Amaranth leaves — In-Depth Nutrition Comparison

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Important differences between Wheat and Amaranth leaves

  • Wheat has more Selenium, Phosphorus, Vitamin B3, and Zinc, however, Amaranth leaves has more Calcium, Folate, Potassium, Vitamin B2, Vitamin B6, and Iron.
  • Wheat's daily need coverage for Selenium is 56% more.
  • Wheat has 4 times more Vitamin B3 than Amaranth leaves. Wheat has 2.305mg of Vitamin B3, while Amaranth leaves have 0.658mg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Amaranth leaves, raw.

Infographic

Wheat vs Amaranth leaves 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.
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more CopperCopper +27.8%
Contains more ZincZinc +104.4%
Contains more PhosphorusPhosphorus +194%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +16.4%
Contains more SeleniumSelenium +3444.4%
Contains more MagnesiumMagnesium +14.6%
Contains more CalciumCalcium +2288.9%
Contains more PotassiumPotassium +272.6%
Contains more IronIron +31.8%

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
3
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% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B3Vitamin B3 +250.3%
Contains more Vitamin AVitamin A +72825%
Contains more Vitamin B2Vitamin B2 +426.7%
Contains more Vitamin B6Vitamin B6 +174.3%
Contains more FolateFolate +672.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +132.1%
Contains more FatsFats +151.5%
Contains more CarbsCarbs +586.6%
Contains more WaterWater +40.7%
Contains more OtherOther +120.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
3
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -15.4%
Contains more Poly. FatPolyunsaturated fat +65.3%
~equal in Monounsaturated Fat ~0.076g

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 leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Amaranth leaves Opinion
Calories 132kcal 23kcal Wheat
Protein 5.71g 2.46g Wheat
Fats 0.83g 0.33g Wheat
Vitamin C 43.3mg Amaranth leaves
Net carbs 23.3g 4.02g Wheat
Carbs 27.6g 4.02g Wheat
Magnesium 48mg 55mg Amaranth leaves
Calcium 9mg 215mg Amaranth leaves
Potassium 164mg 611mg Amaranth leaves
Iron 1.76mg 2.32mg Amaranth leaves
Sugar 3.07g Amaranth leaves
Fiber 4.3g Wheat
Copper 0.207mg 0.162mg Wheat
Zinc 1.84mg 0.9mg Wheat
Phosphorus 147mg 50mg Wheat
Sodium 8mg 20mg Wheat
Vitamin A 4IU 2917IU Amaranth leaves
Vitamin A RAE 146µg Amaranth leaves
Vitamin E 0.24mg Wheat
Manganese 1.03mg 0.885mg Wheat
Selenium 31.9µg 0.9µg Wheat
Vitamin B1 0.095mg 0.027mg Wheat
Vitamin B2 0.03mg 0.158mg Amaranth leaves
Vitamin B3 2.305mg 0.658mg Wheat
Vitamin B5 0.064mg Amaranth leaves
Vitamin B6 0.07mg 0.192mg Amaranth leaves
Vitamin K 1140µg Amaranth leaves
Folate 11µg 85µg Amaranth leaves
Trans Fat 0.002g 0g Amaranth leaves
Saturated Fat 0.077g 0.091g Wheat
Monounsaturated Fat 0.084g 0.076g Wheat
Polyunsaturated fat 0.243g 0.147g Wheat
Tryptophan 0.051mg 0.031mg Wheat
Threonine 0.172mg 0.099mg Wheat
Isoleucine 0.22mg 0.119mg Wheat
Leucine 0.432mg 0.195mg Wheat
Lysine 0.161mg 0.127mg Wheat
Methionine 0.097mg 0.036mg Wheat
Phenylalanine 0.3mg 0.133mg Wheat
Valine 0.267mg 0.137mg Wheat
Histidine 0.147mg 0.052mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Amaranth leaves
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
8%
Wheat
257%
Amaranth leaves
Minerals Daily Need Coverage Score
61%
Wheat
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 3.07g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 50)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.4)
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.