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  6. Amaranth leaves vs. Wild rice

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

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Important differences between Amaranth leaves and Wild rice

  • Wild rice has less Vitamin K, Vitamin C, Manganese, Iron, Calcium, Vitamin A RAE, Potassium, Folate, Magnesium, and Vitamin B2.
  • Amaranth leaves' daily need coverage for Vitamin K is 950% more.

The food varieties used in the comparison are Amaranth leaves, raw and Wild rice, cooked.

Infographic

Amaranth leaves vs Wild rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +71.9%
Contains more CalciumCalcium +7066.7%
Contains more PotassiumPotassium +505%
Contains more IronIron +286.7%
Contains more CopperCopper +33.9%
Contains more ManganeseManganese +213.8%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +48.9%
Contains more PhosphorusPhosphorus +64%
Contains less SodiumSodium -85%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +97133.3%
Contains more Vitamin B2Vitamin B2 +81.6%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +227900%
Contains more FolateFolate +226.9%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B5Vitamin B5 +140.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more WaterWater +24%
Contains more OtherOther +275%
Contains more ProteinProtein +62.2%
Contains more CarbsCarbs +430.8%
~equal in Fats ~0.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +52%
Contains less Sat. FatSaturated Fat -46.2%
Contains more Poly. FatPolyunsaturated fat +44.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Wild rice Opinion
Calories 23kcal 101kcal Wild rice
Protein 2.46g 3.99g Wild rice
Fats 0.33g 0.34g Wild rice
Vitamin C 43.3mg 0mg Amaranth leaves
Net carbs 4.02g 19.54g Wild rice
Carbs 4.02g 21.34g Wild rice
Magnesium 55mg 32mg Amaranth leaves
Calcium 215mg 3mg Amaranth leaves
Potassium 611mg 101mg Amaranth leaves
Iron 2.32mg 0.6mg Amaranth leaves
Sugar 0.73g Amaranth leaves
Fiber 1.8g Wild rice
Copper 0.162mg 0.121mg Amaranth leaves
Zinc 0.9mg 1.34mg Wild rice
Phosphorus 50mg 82mg Wild rice
Sodium 20mg 3mg Wild rice
Vitamin A 2917IU 3IU Amaranth leaves
Vitamin A RAE 146µg 0µg Amaranth leaves
Vitamin E 0.24mg Wild rice
Manganese 0.885mg 0.282mg Amaranth leaves
Selenium 0.9µg 0.8µg Amaranth leaves
Vitamin B1 0.027mg 0.052mg Wild rice
Vitamin B2 0.158mg 0.087mg Amaranth leaves
Vitamin B3 0.658mg 1.287mg Wild rice
Vitamin B5 0.064mg 0.154mg Wild rice
Vitamin B6 0.192mg 0.135mg Amaranth leaves
Vitamin K 1140µg 0.5µg Amaranth leaves
Folate 85µg 26µg Amaranth leaves
Choline 10.2mg Wild rice
Saturated Fat 0.091g 0.049g Wild rice
Monounsaturated Fat 0.076g 0.05g Amaranth leaves
Polyunsaturated fat 0.147g 0.213g Wild rice
Tryptophan 0.031mg 0.049mg Wild rice
Threonine 0.099mg 0.127mg Wild rice
Isoleucine 0.119mg 0.167mg Wild rice
Leucine 0.195mg 0.276mg Wild rice
Lysine 0.127mg 0.17mg Wild rice
Methionine 0.036mg 0.119mg Wild rice
Phenylalanine 0.133mg 0.195mg Wild rice
Valine 0.137mg 0.232mg Wild rice
Histidine 0.052mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
257%
Amaranth leaves
10%
Wild rice
Minerals Daily Need Coverage Score
47%
Amaranth leaves
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.042g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.