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  6. Yam vs. Amaranth grain

Yam vs. Amaranth grain — In-Depth Nutrition Comparison

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Summary of differences between Yam and Amaranth grain

  • Yam has more Potassium, Vitamin B6, Vitamin B1, and Fiber, while Amaranth grain has more Manganese, Iron, Phosphorus, Magnesium, Selenium, and Zinc.
  • Yam covers your daily need of Potassium 20% more than Amaranth grain.
  • Yam contains 7 times more Vitamin B1 than Amaranth grain. While Yam contains 0.112mg of Vitamin B1, Amaranth grain contains only 0.015mg.

These are the specific foods used in this comparison Yam, raw and Amaranth grain, cooked.

Infographic

Yam 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.
Yam
Yam
2
:
8
Amaranth grain
Amaranth grain
Contains more Potassium +504.4%
Contains more Copper +19.5%
Contains more Calcium +176.5%
Contains more Iron +288.9%
Contains more Magnesium +209.5%
Contains more Phosphorus +169.1%
Contains less Sodium -33.3%
Contains more Zinc +258.3%
Contains more Manganese +115.1%
Contains more Selenium +685.7%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Potassium +504.4%
Contains more Copper +19.5%
Contains more Calcium +176.5%
Contains more Iron +288.9%
Contains more Magnesium +209.5%
Contains more Phosphorus +169.1%
Contains less Sodium -33.3%
Contains more Zinc +258.3%
Contains more Manganese +115.1%
Contains more Selenium +685.7%

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.
Yam
Yam
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +84.2%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B6 +159.3%
Equal in Folate - 22
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Amaranth grain
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 E +84.2%
Contains more Vitamin B1 +646.7%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +134.9%
Contains more Vitamin B6 +159.3%
Equal in Folate - 22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Amaranth grain
Amaranth grain
Contains more Carbs +49.2%
Contains more Protein +148.4%
Contains more Fats +829.4%
Equal in Water - 75.16
Equal in Other - 0.77
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Amaranth grain
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 Carbs +49.2%
Contains more Protein +148.4%
Contains more Fats +829.4%
Equal in Water - 75.16
Equal in Other - 0.77

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Amaranth grain Opinion
Net carbs 23.78g 16.59g Yam
Protein 1.53g 3.8g Amaranth grain
Fats 0.17g 1.58g Amaranth grain
Carbs 27.88g 18.69g Yam
Calories 118kcal 102kcal Yam
Starch 16.23g Amaranth grain
Sugar 0.5g Amaranth grain
Fiber 4.1g 2.1g Yam
Calcium 17mg 47mg Amaranth grain
Iron 0.54mg 2.1mg Amaranth grain
Magnesium 21mg 65mg Amaranth grain
Phosphorus 55mg 148mg Amaranth grain
Potassium 816mg 135mg Yam
Sodium 9mg 6mg Amaranth grain
Zinc 0.24mg 0.86mg Amaranth grain
Copper 0.178mg 0.149mg Yam
Manganese 0.397mg 0.854mg Amaranth grain
Selenium 0.7µg 5.5µg Amaranth grain
Vitamin A 138IU Yam
Vitamin A RAE 7µg Yam
Vitamin E 0.35mg 0.19mg Yam
Vitamin C 17.1mg Yam
Vitamin B1 0.112mg 0.015mg Yam
Vitamin B2 0.032mg 0.022mg Yam
Vitamin B3 0.552mg 0.235mg Yam
Vitamin B5 0.314mg Yam
Vitamin B6 0.293mg 0.113mg Yam
Folate 23µg 22µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g Amaranth grain
Monounsaturated Fat 0.006g Yam
Polyunsaturated fat 0.076g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
19%
Yam
5%
Amaranth grain
Minerals Daily Need Coverage Score
26%
Yam
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 46)
Which food is cheaper?
Yam
Yam is cheaper (difference - $2.8)
Which food is richer in vitamins?
Yam
Yam is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 3mg)
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 - 0.037g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.