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Amaranth grain vs Arborio rice - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Arborio rice

  • Amaranth grain has more Manganese, Phosphorus, Magnesium, Copper, and Iron, however Arborio rice is higher in Vitamin B1, Folate, and Vitamin B3.
  • Amaranth grain covers your daily Manganese needs 22% more than Arborio rice.
  • Arborio rice contains 47 times less Calcium than Amaranth grain. Amaranth grain contains 47mg of Calcium, while Arborio rice contains 1mg.

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

Infographic

Amaranth grain vs Arborio rice infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +43.8%
Contains more Calcium +4600%
Contains more Potassium +419.2%
Contains more Magnesium +712.5%
Contains more Copper +106.9%
Contains more Zinc +115%
Contains more Phosphorus +348.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Iron +43.8%
Contains more Calcium +4600%
Contains more Potassium +419.2%
Contains more Magnesium +712.5%
Contains more Copper +106.9%
Contains more Zinc +115%
Contains more Phosphorus +348.5%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +91.5%
Contains more Vitamin B1 +993.3%
Contains more Vitamin B3 +535.3%
Contains more Folate +168.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B6 +91.5%
Contains more Vitamin B1 +993.3%
Contains more Vitamin B3 +535.3%
Contains more Folate +168.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
13
Arborio rice
Mineral Summary Score
36
Amaranth grain
14
Arborio rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
14%
Arborio rice
Carbohydrates
19%
Amaranth grain
29%
Arborio rice
Fats
7%
Amaranth grain
1%
Arborio rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Arborio rice
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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Amaranth grain Arborio rice Opinion
Calories 102 130 Arborio rice
Protein 3.8 2.36 Amaranth grain
Fats 1.58 0.19 Amaranth grain
Vitamin C 0 Arborio rice
Carbs 18.69 28.73 Arborio rice
Cholesterol 0 Amaranth grain
Vitamin D 0 Arborio rice
Iron 2.1 1.46 Amaranth grain
Calcium 47 1 Amaranth grain
Potassium 135 26 Amaranth grain
Magnesium 65 8 Amaranth grain
Sugar
Fiber 2.1 Amaranth grain
Copper 0.149 0.072 Amaranth grain
Zinc 0.86 0.4 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 33 Amaranth grain
Sodium 6 0 Arborio rice
Vitamin A 0 Arborio rice
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Arborio rice
Vitamin B1 0.015 0.164 Arborio rice
Vitamin B2 0.022 0.016 Amaranth grain
Vitamin B3 0.235 1.493 Arborio rice
Vitamin B5 0.397 Arborio rice
Vitamin B6 0.113 0.059 Amaranth grain
Vitamin B12 0 Arborio rice
Vitamin K
Folate 22 59 Arborio rice
Trans Fat
Saturated Fat 0.051 Amaranth grain
Monounsaturated Fat 0.058 Arborio rice
Polyunsaturated fat 0.05 Arborio rice
Tryptophan 0.027 Arborio rice
Threonine 0.084 Arborio rice
Isoleucine 0.102 Arborio rice
Leucine 0.195 Arborio rice
Lysine 0.085 Arborio rice
Methionine 0.056 Arborio rice
Phenylalanine 0.126 Arborio rice
Valine 0.144 Arborio rice
Histidine 0.056 Arborio rice
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.