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  6. Amaranth vs. Groat

Amaranth vs. Groat — In-Depth Nutrition Comparison

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Significant differences between amaranth and groat

  • The amount of copper, vitamin B3, magnesium, fiber, vitamin B2, phosphorus, manganese, zinc, potassium, and vitamin B6 in groat is higher than in amaranth.
  • Groat covers your daily copper needs 106% more than amaranth.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of groat is 54.

Specific food types used in this comparison are Amaranth grain, cooked and Buckwheat.

Infographic

Amaranth vs Groat 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.
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%
Groat
Groat
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +161.1%
Contains more MagnesiumMagnesium +255.4%
Contains more PotassiumPotassium +240.7%
Contains more CopperCopper +638.3%
Contains more ZincZinc +179.1%
Contains more PhosphorusPhosphorus +134.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +52.2%
Contains more SeleniumSelenium +50.9%
~equal in Iron ~2.2mg

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 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%
Groat
Groat
6
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +573.3%
Contains more Vitamin B2Vitamin B2 +1831.8%
Contains more Vitamin B3Vitamin B3 +2887.2%
Contains more Vitamin B6Vitamin B6 +85.8%
Contains more FolateFolate +36.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Amaranth Groat DV% diff.
Copper 0.149mg 1.1mg 106%
Vitamin B3 0.235mg 7.02mg 42%
Magnesium 65mg 231mg 40%
Fiber 2.1g 10g 32%
Vitamin B2 0.022mg 0.425mg 31%
Phosphorus 148mg 347mg 28%
Vitamin B5 1.233mg 25%
Protein 3.8g 13.25g 19%
Manganese 0.854mg 1.3mg 19%
Carbs 18.69g 71.5g 18%
Zinc 0.86mg 2.4mg 14%
Calories 102kcal 343kcal 12%
Potassium 135mg 460mg 10%
Starch 16.23g 7%
Vitamin B1 0.015mg 0.101mg 7%
Vitamin B6 0.113mg 0.21mg 7%
Polyunsaturated fat 1.039g 7%
Selenium 5.5µg 8.3µg 5%
Fats 1.58g 3.4g 3%
Calcium 47mg 18mg 3%
Saturated fat 0.741g 3%
Monounsaturated fat 1.04g 3%
Folate 22µg 30µg 2%
Iron 2.1mg 2.2mg 1%
Vitamin E 0.19mg 1%
Protein per 100 calories 3.7g 3.9g N/A
Calories per 10 g protein 268kcal 259kcal N/A
Weight per 100 calories 98g 29g N/A
Unsaturated / Saturated Fat ratio 2.8 N/A
Net carbs 16.59g 61.5g N/A
Sodium 6mg 1mg 0%
Tryptophan 0.192mg 0%
Threonine 0.506mg 0%
Isoleucine 0.498mg 0%
Leucine 0.832mg 0%
Lysine 0.672mg 0%
Methionine 0.172mg 0%
Phenylalanine 0.52mg 0%
Valine 0.678mg 0%
Histidine 0.309mg 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
Groat
Groat
4
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more WaterWater +670.9%
Contains more ProteinProtein +248.7%
Contains more FatsFats +115.2%
Contains more CarbsCarbs +282.6%
Contains more OtherOther +172.7%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.