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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 A, vitamin C, manganese, iron, calcium, 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% 49% 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% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Wild rice DV% diff.
Vitamin K 1140µg 0.5µg 950%
Vitamin C 43.3mg 0mg 48%
Manganese 0.885mg 0.282mg 26%
Iron 2.32mg 0.6mg 22%
Calcium 215mg 3mg 21%
Vitamin A 146µg 0µg 16%
Folate 85µg 26µg 15%
Potassium 611mg 101mg 15%
Fiber 1.8g 7%
Carbs 4.02g 21.34g 6%
Magnesium 55mg 32mg 5%
Vitamin B2 0.158mg 0.087mg 5%
Copper 0.162mg 0.121mg 5%
Phosphorus 50mg 82mg 5%
Vitamin B3 0.658mg 1.287mg 4%
Calories 23kcal 101kcal 4%
Vitamin B6 0.192mg 0.135mg 4%
Zinc 0.9mg 1.34mg 4%
Protein 2.46g 3.99g 3%
Vitamin B5 0.064mg 0.154mg 2%
Choline 10.2mg 2%
Vitamin B1 0.027mg 0.052mg 2%
Vitamin E 0.24mg 2%
Sodium 20mg 3mg 1%
Fats 0.33g 0.34g 0%
Net carbs 4.02g 19.54g N/A
Sugar 0.73g N/A
Selenium 0.9µg 0.8µg 0%
Saturated fat 0.091g 0.049g 0%
Monounsaturated fat 0.076g 0.05g 0%
Polyunsaturated fat 0.147g 0.213g 0%
Tryptophan 0.031mg 0.049mg 0%
Threonine 0.099mg 0.127mg 0%
Isoleucine 0.119mg 0.167mg 0%
Leucine 0.195mg 0.276mg 0%
Lysine 0.127mg 0.17mg 0%
Methionine 0.036mg 0.119mg 0%
Phenylalanine 0.133mg 0.195mg 0%
Valine 0.137mg 0.232mg 0%
Histidine 0.052mg 0.104mg 0%
Fructose 0.2g 0%

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%

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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.