Amaranth vs. Quinoa — In-Depth Nutrition Comparison
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How are amaranth and quinoa different?
- Amaranth is higher in manganese and iron; however, quinoa is richer in vitamin B1 and vitamin B2.
- Amaranth contains 3 times more calcium than quinoa. While amaranth contains 47mg of calcium, quinoa contains only 17mg.
- Quinoa has a lower glycemic index (53) than amaranth (97).
Amaranth grain, cooked and Quinoa, cooked are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +176.5% |
| Contains more IronIron | +40.9% |
| Contains less SodiumSodium | -14.3% |
| Contains more ManganeseManganese | +35.3% |
| Contains more SeleniumSelenium | +96.4% |
| Contains more PotassiumPotassium | +27.4% |
| Contains more CopperCopper | +28.9% |
| Contains more ZincZinc | +26.7% |
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.
| Contains more Vitamin EVitamin E | +231.6% |
| Contains more Vitamin B1Vitamin B1 | +613.3% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +75.3% |
| Contains more FolateFolate | +90.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.631mg | 10% |
| Iron | 2.1mg | 1.49mg | 8% |
| Vitamin B1 | 0.015mg | 0.107mg | 8% |
| Vitamin B2 | 0.022mg | 0.11mg | 7% |
| Polyunsaturated fat | 1.078g | 7% | |
| Copper | 0.149mg | 0.192mg | 5% |
| Selenium | 5.5µg | 2.8µg | 5% |
| Folate | 22µg | 42µg | 5% |
| Choline | 23mg | 4% | |
| Calcium | 47mg | 17mg | 3% |
| Fiber | 2.1g | 2.8g | 3% |
| Vitamin E | 0.19mg | 0.63mg | 3% |
| Zinc | 0.86mg | 1.09mg | 2% |
| Calories | 102kcal | 120kcal | 1% |
| Protein | 3.8g | 4.4g | 1% |
| Fats | 1.58g | 1.92g | 1% |
| Carbs | 18.69g | 21.3g | 1% |
| Potassium | 135mg | 172mg | 1% |
| Starch | 16.23g | 17.63g | 1% |
| Phosphorus | 148mg | 152mg | 1% |
| Vitamin B3 | 0.235mg | 0.412mg | 1% |
| Vitamin B6 | 0.113mg | 0.123mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Protein per 100 calories | 3.7g | 3.7g | N/A |
| Calories per 10 g protein | 268kcal | 273kcal | N/A |
| Weight per 100 calories | 98g | 83g | N/A |
| Net carbs | 16.59g | 18.5g | N/A |
| Magnesium | 65mg | 64mg | 0% |
| Sugar | 0.87g | N/A | |
| Sodium | 6mg | 7mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.8% |
| Contains more FatsFats | +21.5% |
| Contains more CarbsCarbs | +14% |
~equal in
Water
~71.61g
~equal in
Other
~0.77g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
~equal in
Starch
~17.63g
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
