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  6. Wheat vs. Amaranth

Wheat vs. Amaranth — In-Depth Nutrition Comparison

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How are wheat and amaranth different?

  • Wheat is higher than amaranth in selenium, manganese, phosphorus, copper, vitamin B3, vitamin B1, zinc, vitamin B6, protein, and magnesium.
  • Wheat covers your daily need for selenium 153% more than amaranth.
  • Wheat contains 29 times more vitamin B3 than amaranth. Wheat contains 6.738mg of vitamin B3, while amaranth contains 0.235mg.
  • Amaranth has a higher glycemic index (97) than wheat (50).

Wheat, durum and Amaranth grain, cooked types were used in this article.

Infographic

Wheat vs Amaranth 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
Contains more MagnesiumMagnesium +121.5%
Contains more PotassiumPotassium +219.3%
Contains more IronIron +67.6%
Contains more CopperCopper +271.1%
Contains more ZincZinc +383.7%
Contains more PhosphorusPhosphorus +243.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +252.7%
Contains more SeleniumSelenium +1525.5%
Contains more CalciumCalcium +38.2%

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% 0% 105% 28% 126% 56% 97% 0% 0% 32%
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%
Contains more Vitamin B1Vitamin B1 +2693.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +2767.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +270.8%
Contains more FolateFolate +95.5%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Amaranth DV% diff.
Selenium 89.4µg 5.5µg 153%
Manganese 3.012mg 0.854mg 94%
Phosphorus 508mg 148mg 51%
Copper 0.553mg 0.149mg 45%
Vitamin B3 6.738mg 0.235mg 41%
Vitamin B1 0.419mg 0.015mg 34%
Zinc 4.16mg 0.86mg 30%
Vitamin B6 0.419mg 0.113mg 24%
Protein 13.68g 3.8g 20%
Magnesium 144mg 65mg 19%
Vitamin B5 0.935mg 19%
Iron 3.52mg 2.1mg 18%
Carbs 71.13g 18.69g 17%
Calories 339kcal 102kcal 12%
Potassium 431mg 135mg 9%
Fiber 2.1g 8%
Vitamin B2 0.121mg 0.022mg 8%
Starch 16.23g 7%
Polyunsaturated fat 0.978g 7%
Folate 43µg 22µg 5%
Saturated fat 0.454g 2%
Fats 2.47g 1.58g 1%
Calcium 34mg 47mg 1%
Vitamin E 0.19mg 1%
Monounsaturated fat 0.344g 1%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 248kcal 268kcal N/A
Weight per 100 calories 29g 98g N/A
Unsaturated / Saturated Fat ratio 2.9 N/A
Net carbs 71.13g 16.59g N/A
Sodium 2mg 6mg 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
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 ProteinProtein +260%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +280.6%
Contains more WaterWater +587%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Amaranth - 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.