Amaranth vs. Wheat — In-Depth Nutrition Comparison

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Differences between amaranth and wheat

Amaranth contains less selenium, vitamin B3, zinc, fiber, manganese, vitamin B1, and copper than wheat.
Wheat's daily need coverage for selenium is 48% higher.
Wheat contains 5 times less calcium than amaranth. Amaranth contains 47mg of calcium, while wheat contains 9mg.
Wheat has a lower glycemic index. The glycemic index of wheat is 50, while the glycemic index of amaranth is 97.

The food types used in this comparison are Amaranth grain, cooked and Wheat, KAMUT khorasan, cooked.

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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.

Amaranth

Wheat

Contains more MagnesiumMagnesium	+35.4%
Contains more CalciumCalcium	+422.2%
Contains more IronIron	+19.3%
Contains less SodiumSodium	-25%

Contains more PotassiumPotassium	+21.5%
Contains more CopperCopper	+38.9%
Contains more ZincZinc	+114%
Contains more ManganeseManganese	+20.6%
Contains more SeleniumSelenium	+480%

~equal in Phosphorus ~147mg

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.

Amaranth

Wheat

Contains more Vitamin B6Vitamin B6	+61.4%
Contains more FolateFolate	+100%

Contains more Vitamin EVitamin E	+26.3%
Contains more Vitamin B1Vitamin B1	+533.3%
Contains more Vitamin B2Vitamin B2	+36.4%
Contains more Vitamin B3Vitamin B3	+880.9%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.5µg	31.9µg	48%
Vitamin B3	0.235mg	2.305mg	13%
Fiber	2.1g	4.3g	9%
Zinc	0.86mg	1.84mg	9%
Manganese	0.854mg	1.03mg	8%
Starch	16.23g		7%
Vitamin B1	0.015mg	0.095mg	7%
Copper	0.149mg	0.207mg	6%
Protein	3.8g	5.71g	4%
Magnesium	65mg	48mg	4%
Calcium	47mg	9mg	4%
Iron	2.1mg	1.76mg	4%
Carbs	18.69g	27.6g	3%
Vitamin B6	0.113mg	0.07mg	3%
Folate	22µg	11µg	3%
Calories	102kcal	132kcal	2%
Polyunsaturated fat		0.243g	2%
Fats	1.58g	0.83g	1%
Potassium	135mg	164mg	1%
Vitamin B2	0.022mg	0.03mg	1%
Protein per 100 calories	3.7g	4.3g	N/A
Calories per 10 g protein	268kcal	231kcal	N/A
Weight per 100 calories	98g	76g	N/A
Net carbs	16.59g	23.3g	N/A
Sugar		3.07g	N/A
Phosphorus	148mg	147mg	0%
Sodium	6mg	8mg	0%
Vitamin E	0.19mg	0.24mg	0%
Trans fat		0.002g	N/A
Saturated fat		0.077g	0%
Monounsaturated fat		0.084g	0%
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%