Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Amaranth grain
  5. Compare
  6. Amaranth grain vs. Bran

Amaranth grain vs. Bran — In-Depth Nutrition Comparison

Compare

What are the main differences between Amaranth grain and Bran?

  • Amaranth grain is richer in Iron, Copper, Vitamin B6, and Magnesium, yet Bran is richer in Vitamin B1.
  • Amaranth grain's daily need coverage for Iron is 15% higher.
  • Amaranth grain has 5 times more Calcium than Bran. Amaranth grain has 47mg of Calcium, while Bran has 10mg.

We used Amaranth grain, cooked and Oat bran, cooked types in this comparison.

Infographic

Amaranth grain vs Bran 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.
Amaranth grain
Amaranth grain
7
:
3
Bran
Bran
Contains more Calcium +370%
Contains more Iron +138.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +24.4%
Contains more Potassium +46.7%
Contains more Zinc +62.3%
Contains more Copper +125.8%
Contains less Sodium -83.3%
Contains more Manganese +12.9%
Contains more Selenium +40%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +370%
Contains more Iron +138.6%
Contains more Magnesium +62.5%
Contains more Phosphorus +24.4%
Contains more Potassium +46.7%
Contains more Zinc +62.3%
Contains more Copper +125.8%
Contains less Sodium -83.3%
Contains more Manganese +12.9%
Contains more Selenium +40%

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 grain
Amaranth grain
4
:
7
Bran
Bran
Contains more Vitamin B3 +63.2%
Contains more Vitamin B6 +352%
Contains more Folate +266.7%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +54.5%
Amaranth grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin B3 +63.2%
Contains more Vitamin B6 +352%
Contains more Folate +266.7%
Contains more Vitamin B1 +966.7%
Contains more Vitamin B2 +54.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Bran
Bran
Contains more Protein +18.4%
Contains more Fats +83.7%
Contains more Carbs +63.4%
Contains more Other +57.1%
Contains more Water +11.8%
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Protein +18.4%
Contains more Fats +83.7%
Contains more Carbs +63.4%
Contains more Other +57.1%
Contains more Water +11.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Bran
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth grain Bran Opinion
Net carbs 16.59g 8.84g Amaranth grain
Protein 3.8g 3.21g Amaranth grain
Fats 1.58g 0.86g Amaranth grain
Carbs 18.69g 11.44g Amaranth grain
Calories 102kcal 40kcal Amaranth grain
Starch 16.23g Amaranth grain
Fiber 2.1g 2.6g Bran
Calcium 47mg 10mg Amaranth grain
Iron 2.1mg 0.88mg Amaranth grain
Magnesium 65mg 40mg Amaranth grain
Phosphorus 148mg 119mg Amaranth grain
Potassium 135mg 92mg Amaranth grain
Sodium 6mg 1mg Bran
Zinc 0.86mg 0.53mg Amaranth grain
Copper 0.149mg 0.066mg Amaranth grain
Manganese 0.854mg 0.964mg Bran
Selenium 5.5µg 7.7µg Bran
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.015mg 0.16mg Bran
Vitamin B2 0.022mg 0.034mg Bran
Vitamin B3 0.235mg 0.144mg Amaranth grain
Vitamin B5 0.217mg Bran
Vitamin B6 0.113mg 0.025mg Amaranth grain
Folate 22µg 6µg Amaranth grain
Tryptophan 0.057mg Bran
Threonine 0.086mg Bran
Isoleucine 0.114mg Bran
Leucine 0.235mg Bran
Lysine 0.13mg Bran
Methionine 0.057mg Bran
Phenylalanine 0.155mg Bran
Valine 0.165mg Bran
Histidine 0.07mg Bran
Saturated Fat 0.163g Amaranth grain
Monounsaturated Fat 0.291g Bran
Polyunsaturated fat 0.339g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Bran
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Amaranth grain
Amaranth grain vs Barley
Barley
Amaranth grain
Amaranth grain vs Groat
Groat
Amaranth grain
Amaranth grain vs Groat
Groat
Bran
Bran vs Oat
Oat
Bran
Bran vs Rice
Rice
Bran
Bran vs Wheat
Wheat

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
6%
Bran
Minerals Daily Need Coverage Score
43%
Amaranth grain
33%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 41)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.163g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.