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  6. Wild rice vs. Amaranth grain

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

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Differences between Wild rice and Amaranth grain

  • Wild rice has more Vitamin B3, while Amaranth grain has more Manganese, Iron, Phosphorus, Selenium, and Magnesium.
  • Amaranth grain's daily need coverage for Manganese is 25% higher.
  • Amaranth grain contains 5 times less Vitamin B3 than Wild rice. Wild rice contains 1.287mg of Vitamin B3, while Amaranth grain contains 0.235mg.

The food types used in this comparison are Wild rice, cooked and Amaranth grain, cooked.

Infographic

Wild 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.
Wild rice
Wild rice
2
:
8
Amaranth grain
Amaranth grain
Contains less Sodium -50%
Contains more Zinc +55.8%
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +103.1%
Contains more Phosphorus +80.5%
Contains more Potassium +33.7%
Contains more Copper +23.1%
Contains more Manganese +202.8%
Contains more Selenium +587.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains less Sodium -50%
Contains more Zinc +55.8%
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +103.1%
Contains more Phosphorus +80.5%
Contains more Potassium +33.7%
Contains more Copper +23.1%
Contains more Manganese +202.8%
Contains more Selenium +587.5%

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.
Wild rice
Wild rice
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +447.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +18.2%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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%
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +447.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Amaranth grain
Amaranth grain
Contains more Carbs +14.2%
Contains more Fats +364.7%
Contains more Other +92.5%
Equal in Protein - 3.8
Equal in Water - 75.16
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
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
Contains more Carbs +14.2%
Contains more Fats +364.7%
Contains more Other +92.5%
Equal in Protein - 3.8
Equal in Water - 75.16

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
1
Amaranth grain
Amaranth grain
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Amaranth grain
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 Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Amaranth grain Opinion
Net carbs 19.54g 16.59g Wild rice
Protein 3.99g 3.8g Wild rice
Fats 0.34g 1.58g Amaranth grain
Carbs 21.34g 18.69g Wild rice
Calories 101kcal 102kcal Amaranth grain
Starch 16.23g Amaranth grain
Fructose 0.2g Wild rice
Sugar 0.73g Amaranth grain
Fiber 1.8g 2.1g Amaranth grain
Calcium 3mg 47mg Amaranth grain
Iron 0.6mg 2.1mg Amaranth grain
Magnesium 32mg 65mg Amaranth grain
Phosphorus 82mg 148mg Amaranth grain
Potassium 101mg 135mg Amaranth grain
Sodium 3mg 6mg Wild rice
Zinc 1.34mg 0.86mg Wild rice
Copper 0.121mg 0.149mg Amaranth grain
Manganese 0.282mg 0.854mg Amaranth grain
Selenium 0.8µg 5.5µg Amaranth grain
Vitamin A 3IU Wild rice
Vitamin E 0.24mg 0.19mg Wild rice
Vitamin B1 0.052mg 0.015mg Wild rice
Vitamin B2 0.087mg 0.022mg Wild rice
Vitamin B3 1.287mg 0.235mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.113mg Wild rice
Folate 26µg 22µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g Amaranth grain
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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
10%
Wild rice
5%
Amaranth grain
Minerals Daily Need Coverage Score
21%
Wild rice
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 40)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.73g)
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 - 0.049g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.