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Cereal vs. Amaranth grain — In-Depth Nutrition Comparison

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Significant differences between Cereal and Amaranth grain

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however, Amaranth grain is richer in Magnesium, and Phosphorus.
  • Cereal covers your daily Vitamin B1 needs 523% more than Amaranth grain.
  • Amaranth grain has 176 times less Vitamin B2 than Cereal. Cereal has 3.87mg of Vitamin B2, while Amaranth grain has 0.022mg.
  • Amaranth grain contains less Sodium.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Amaranth grain, cooked.

Infographic

Cereal 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 more Iron +1521.9%
Contains more Zinc +783.7%
Contains more Selenium +14.5%
Contains more Calcium +370%
Contains more Magnesium +242.1%
Contains more Phosphorus +92.2%
Contains more Potassium +28.6%
Contains less Sodium -99.2%
Equal in Copper - 0.149
Equal in Manganese - 0.854
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Iron +1521.9%
Contains more Zinc +783.7%
Contains more Selenium +14.5%
Contains more Calcium +370%
Contains more Magnesium +242.1%
Contains more Phosphorus +92.2%
Contains more Potassium +28.6%
Contains less Sodium -99.2%
Equal in Copper - 0.149
Equal in Manganese - 0.854

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.
Cereal
8
:
Contains more Vitamin B1 +41820%
Contains more Vitamin B2 +17490.9%
Contains more Vitamin B3 +12504.3%
Contains more Vitamin B6 +5197.3%
Contains more Vitamin E +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 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 +41820%
Contains more Vitamin B2 +17490.9%
Contains more Vitamin B3 +12504.3%
Contains more Vitamin B6 +5197.3%
Contains more Vitamin E +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +59.5%
Contains more Carbs +364.7%
Contains more Other +189.6%
Contains more Fats +46.3%
Contains more Water +1888.4%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 Protein +59.5%
Contains more Carbs +364.7%
Contains more Other +189.6%
Contains more Fats +46.3%
Contains more Water +1888.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Amaranth grain Opinion
Net carbs 85.45g 16.59g Cereal
Protein 6.06g 3.8g Cereal
Fats 1.08g 1.58g Amaranth grain
Carbs 86.85g 18.69g Cereal
Calories 378kcal 102kcal Cereal
Starch 16.23g Amaranth grain
Fructose 0.26g Cereal
Sugar 10.35g Amaranth grain
Fiber 1.4g 2.1g Amaranth grain
Calcium 10mg 47mg Amaranth grain
Iron 34.06mg 2.1mg Cereal
Magnesium 19mg 65mg Amaranth grain
Phosphorus 77mg 148mg Amaranth grain
Potassium 105mg 135mg Amaranth grain
Sodium 795mg 6mg Amaranth grain
Zinc 7.6mg 0.86mg Cereal
Copper 0.137mg 0.149mg Amaranth grain
Manganese 0.79mg 0.854mg Amaranth grain
Selenium 6.3µg 5.5µg Cereal
Vitamin A 2792IU Cereal
Vitamin A RAE 814µg Cereal
Vitamin E 0.08mg 0.19mg Amaranth grain
Vitamin C 38.5mg Cereal
Vitamin B1 6.288mg 0.015mg Cereal
Vitamin B2 3.87mg 0.022mg Cereal
Vitamin B3 29.62mg 0.235mg Cereal
Vitamin B5 0.226mg Cereal
Vitamin B6 5.986mg 0.113mg Cereal
Folate 22µg Amaranth grain
Tryptophan 0.066mg Cereal
Threonine 0.241mg Cereal
Isoleucine 0.26mg Cereal
Leucine 0.767mg Cereal
Lysine 0.113mg Cereal
Methionine 0.13mg Cereal
Phenylalanine 0.365mg Cereal
Valine 0.344mg Cereal
Histidine 0.162mg Cereal
Saturated Fat 0.26g Amaranth grain
Monounsaturated Fat 0.204g Cereal
Polyunsaturated fat 0.354g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
5%
Amaranth grain
Minerals Daily Need Coverage Score
183%
Cereal
43%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 28)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.26g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is richer in minerals?
?
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

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.