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  6. Amaranth vs. Couscous

Amaranth vs. Couscous — In-Depth Nutrition Comparison

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Differences between amaranth and couscous

  • Amaranth has more manganese, iron, phosphorus, magnesium, copper, and zinc, while couscous has more selenium.
  • Couscous's daily need coverage for selenium is 40% higher.
  • Couscous contains 10 times less manganese than amaranth. Amaranth contains 0.854mg of manganese, while couscous contains 0.084mg.
  • Couscous has a lower glycemic index. The glycemic index of couscous is 65, while the glycemic index of amaranth is 97.

The food types used in this comparison are Amaranth grain, cooked and Couscous, cooked.

Infographic

Amaranth vs Couscous infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +712.5%
Contains more CalciumCalcium +487.5%
Contains more PotassiumPotassium +132.8%
Contains more IronIron +452.6%
Contains more CopperCopper +263.4%
Contains more ZincZinc +230.8%
Contains more PhosphorusPhosphorus +572.7%
Contains more ManganeseManganese +916.7%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +400%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 2.6% 16% 6.2% 18% 22% 12% 0% 0.25% 11%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more FolateFolate +46.7%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +22.7%
Contains more Vitamin B3Vitamin B3 +318.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Couscous DV% diff.
Selenium 5.5µg 27.5µg 40%
Manganese 0.854mg 0.084mg 33%
Iron 2.1mg 0.38mg 22%
Phosphorus 148mg 22mg 18%
Magnesium 65mg 8mg 14%
Copper 0.149mg 0.041mg 12%
Starch 16.23g 7%
Vitamin B5 0.371mg 7%
Zinc 0.86mg 0.26mg 5%
Vitamin B3 0.235mg 0.983mg 5%
Vitamin B6 0.113mg 0.051mg 5%
Calcium 47mg 8mg 4%
Vitamin B1 0.015mg 0.063mg 4%
Fiber 2.1g 1.4g 3%
Fats 1.58g 0.16g 2%
Carbs 18.69g 23.22g 2%
Potassium 135mg 58mg 2%
Folate 22µg 15µg 2%
Calories 102kcal 112kcal 1%
Choline 3.3mg 1%
Protein 3.8g 3.79g 0%
Protein per 100 calories 3.7g 3.4g N/A
Calories per 10 g protein 268kcal 296kcal N/A
Weight per 100 calories 98g 89g N/A
Net carbs 16.59g 21.82g N/A
Sugar 0.1g N/A
Sodium 6mg 5mg 0%
Vitamin E 0.19mg 0.13mg 0%
Vitamin B2 0.022mg 0.027mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.029g 0%
Monounsaturated fat 0.022g 0%
Polyunsaturated fat 0.064g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more FatsFats +887.5%
Contains more CarbsCarbs +24.2%
~equal in Protein ~3.79g
~equal in Water ~72.57g

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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. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.