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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 have more vitamin A, calcium, folate, potassium, vitamin B2, and vitamin B6.
  • Amaranth leaves' daily need coverage for vitamin A is 58% more.
  • Wheat has 35 times more selenium than amaranth leaves. Wheat has 31.9µg of selenium, while amaranth leaves have 0.9µg.

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% 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% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B3Vitamin B3 +250.3%
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

All nutrients comparison - raw data values

Nutrient Wheat Amaranth leaves DV% diff.
Vitamin K 1140µg 950%
Selenium 31.9µg 0.9µg 56%
Vitamin C 43.3mg 48%
Calcium 9mg 215mg 21%
Folate 11µg 85µg 19%
Fiber 4.3g 17%
Vitamin A 146µg 16%
Phosphorus 147mg 50mg 14%
Potassium 164mg 611mg 13%
Vitamin B3 2.305mg 0.658mg 10%
Vitamin B2 0.03mg 0.158mg 10%
Vitamin B6 0.07mg 0.192mg 9%
Zinc 1.84mg 0.9mg 9%
Carbs 27.6g 4.02g 8%
Iron 1.76mg 2.32mg 7%
Protein 5.71g 2.46g 7%
Manganese 1.03mg 0.885mg 6%
Vitamin B1 0.095mg 0.027mg 6%
Calories 132kcal 23kcal 5%
Copper 0.207mg 0.162mg 5%
Vitamin E 0.24mg 2%
Magnesium 48mg 55mg 2%
Polyunsaturated fat 0.243g 0.147g 1%
Vitamin B5 0.064mg 1%
Fats 0.83g 0.33g 1%
Sodium 8mg 20mg 1%
Net carbs 23.3g 4.02g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.091g 0%
Monounsaturated fat 0.084g 0.076g 0%
Tryptophan 0.051mg 0.031mg 0%
Threonine 0.172mg 0.099mg 0%
Isoleucine 0.22mg 0.119mg 0%
Leucine 0.432mg 0.195mg 0%
Lysine 0.161mg 0.127mg 0%
Methionine 0.097mg 0.036mg 0%
Phenylalanine 0.3mg 0.133mg 0%
Valine 0.267mg 0.137mg 0%
Histidine 0.147mg 0.052mg 0%

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

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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.