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Arborio rice vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Arborio rice and Amaranth grain

  • Arborio rice has more Vitamin B1, Folate, and Vitamin B3, however, Amaranth grain is higher in Manganese, Phosphorus, Magnesium, Copper, and Iron.
  • Amaranth grain covers your daily Manganese needs 22% more than Arborio rice.
  • Amaranth grain contains 11 times less Vitamin B1 than Arborio rice. Arborio rice contains 0.164mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Rice, white, short-grain, enriched, cooked and Amaranth grain, cooked.

Infographic

Arborio rice vs Amaranth grain 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.
Contains less Sodium -100%
Contains more Selenium +36.4%
Contains more Calcium +4600%
Contains more Iron +43.8%
Contains more Magnesium +712.5%
Contains more Phosphorus +348.5%
Contains more Potassium +419.2%
Contains more Zinc +115%
Contains more Copper +106.9%
Contains more Manganese +139.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains less Sodium -100%
Contains more Selenium +36.4%
Contains more Calcium +4600%
Contains more Iron +43.8%
Contains more Magnesium +712.5%
Contains more Phosphorus +348.5%
Contains more Potassium +419.2%
Contains more Zinc +115%
Contains more Copper +106.9%
Contains more Manganese +139.2%

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 B1 +993.3%
Contains more Vitamin B3 +535.3%
Contains more Folate +168.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +91.5%
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% 41% 4% 28% 24% 14% 45% 0% 0%
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%
Contains more Vitamin B1 +993.3%
Contains more Vitamin B3 +535.3%
Contains more Folate +168.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +91.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +53.7%
Contains more Protein +61%
Contains more Fats +731.6%
Contains more Other +305.3%
Equal in Water - 75.16
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 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 Carbs +53.7%
Contains more Protein +61%
Contains more Fats +731.6%
Contains more Other +305.3%
Equal in Water - 75.16

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Amaranth grain Opinion
Net carbs 28.73g 16.59g Arborio rice
Protein 2.36g 3.8g Amaranth grain
Fats 0.19g 1.58g Amaranth grain
Carbs 28.73g 18.69g Arborio rice
Calories 130kcal 102kcal Arborio rice
Starch 16.23g Amaranth grain
Fiber 2.1g Amaranth grain
Calcium 1mg 47mg Amaranth grain
Iron 1.46mg 2.1mg Amaranth grain
Magnesium 8mg 65mg Amaranth grain
Phosphorus 33mg 148mg Amaranth grain
Potassium 26mg 135mg Amaranth grain
Sodium 0mg 6mg Arborio rice
Zinc 0.4mg 0.86mg Amaranth grain
Copper 0.072mg 0.149mg Amaranth grain
Manganese 0.357mg 0.854mg Amaranth grain
Selenium 7.5µg 5.5µg Arborio rice
Vitamin E 0.19mg Amaranth grain
Vitamin B1 0.164mg 0.015mg Arborio rice
Vitamin B2 0.016mg 0.022mg Amaranth grain
Vitamin B3 1.493mg 0.235mg Arborio rice
Vitamin B5 0.397mg Arborio rice
Vitamin B6 0.059mg 0.113mg Amaranth grain
Folate 59µg 22µg Arborio rice
Tryptophan 0.027mg Arborio rice
Threonine 0.084mg Arborio rice
Isoleucine 0.102mg Arborio rice
Leucine 0.195mg Arborio rice
Lysine 0.085mg Arborio rice
Methionine 0.056mg Arborio rice
Phenylalanine 0.126mg Arborio rice
Valine 0.144mg Arborio rice
Histidine 0.056mg Arborio rice
Saturated Fat 0.051g Amaranth grain
Monounsaturated Fat 0.058g Arborio rice
Polyunsaturated fat 0.05g Arborio rice

Which food is preferable for your diet?

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

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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
13%
Arborio rice
5%
Amaranth grain
Minerals Daily Need Coverage Score
20%
Arborio rice
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 28)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $2)
Which food is richer in vitamins?
Arborio rice
Arborio rice is relatively richer in vitamins
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 - 0.051g)
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)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Amaranth grain - 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.