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White bread vs. Amaranth — In-Depth Nutrition Comparison

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Differences between white bread and amaranth

  • White bread has more vitamin B1, selenium, vitamin B3, folate, iron, vitamin B2, and calcium, while amaranth has more manganese and magnesium.
  • White bread's daily need coverage for vitamin B1 is 43% higher.
  • Amaranth contains 82 times less sodium than white bread. White bread contains 490mg of sodium, while amaranth contains 6mg.
  • White bread has a lower glycemic index. The glycemic index of white bread is 73, while the glycemic index of amaranth is 97.

The food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Amaranth grain, cooked.

Infographic

White bread vs Amaranth infographic
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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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 more CalciumCalcium +206.4%
Contains more IronIron +71.9%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +182.6%
Contains more CopperCopper +47.5%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +51%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +59.3%
~equal in Potassium ~135mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +15.8%
Contains more Vitamin B1Vitamin B1 +3453.3%
Contains more Vitamin B2Vitamin B2 +1004.5%
Contains more Vitamin B3Vitamin B3 +1934%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +404.5%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +29.9%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 ProteinProtein +132.9%
Contains more FatsFats +110.8%
Contains more CarbsCarbs +164.4%
Contains more OtherOther +157.1%
Contains more WaterWater +106.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +129%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Amaranth DV% diff.
Vitamin B1 0.533mg 0.015mg 43%
Selenium 22µg 5.5µg 30%
Vitamin B3 4.78mg 0.235mg 28%
Folate 111µg 22µg 22%
Sodium 490mg 6mg 21%
Iron 3.61mg 2.1mg 19%
Vitamin B2 0.243mg 0.022mg 17%
Manganese 0.536mg 0.854mg 14%
Polyunsaturated fat 1.602g 11%
Vitamin B5 0.536mg 11%
Carbs 49.42g 18.69g 10%
Magnesium 23mg 65mg 10%
Calcium 144mg 47mg 10%
Protein 8.85g 3.8g 10%
Starch 37.17g 16.23g 9%
Calories 266kcal 102kcal 8%
Phosphorus 98mg 148mg 7%
Copper 0.101mg 0.149mg 5%
Fructose 2.43g 3%
Fats 3.33g 1.58g 3%
Choline 14.6mg 3%
Saturated fat 0.698g 3%
Fiber 2.7g 2.1g 2%
Vitamin B6 0.087mg 0.113mg 2%
Monounsaturated fat 0.599g 1%
Zinc 0.74mg 0.86mg 1%
Net carbs 46.72g 16.59g N/A
Potassium 126mg 135mg 0%
Sugar 5.67g N/A
Vitamin E 0.22mg 0.19mg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
5%
Amaranth
Minerals Daily Need Coverage Score
56%
White bread
43%
Amaranth

Comparison summary

Which food is lower in glycemic index?
White bread
White bread is lower in glycemic index (difference - 24)
Which food is cheaper?
White bread
White bread is cheaper (difference - $3)
Which food is richer in vitamins?
White bread
White bread is relatively richer in vitamins
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 - 5.67g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 484mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.698g)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.