Amaranth vs. Arborio rice — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and arborio rice
- Amaranth has more manganese, phosphorus, magnesium, copper, and iron; however, arborio rice is higher in vitamin B1, folate, and vitamin B3.
- Amaranth covers your daily manganese needs 22% more than arborio rice.
- Arborio rice contains 47 times less calcium than amaranth. Amaranth contains 47mg of calcium, while arborio rice contains 1mg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Rice, white, short-grain, enriched, cooked.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +712.5% |
| Contains more CalciumCalcium | +4600% |
| Contains more PotassiumPotassium | +419.2% |
| Contains more IronIron | +43.8% |
| Contains more CopperCopper | +106.9% |
| Contains more ZincZinc | +115% |
| Contains more PhosphorusPhosphorus | +348.5% |
| Contains more ManganeseManganese | +139.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +36.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B6Vitamin B6 | +91.5% |
| Contains more Vitamin B1Vitamin B1 | +993.3% |
| Contains more Vitamin B3Vitamin B3 | +535.3% |
| Contains more FolateFolate | +168.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.357mg | 22% |
| Phosphorus | 148mg | 33mg | 16% |
| Magnesium | 65mg | 8mg | 14% |
| Vitamin B1 | 0.015mg | 0.164mg | 12% |
| Folate | 22µg | 59µg | 9% |
| Copper | 0.149mg | 0.072mg | 9% |
| Vitamin B3 | 0.235mg | 1.493mg | 8% |
| Vitamin B5 | 0.397mg | 8% | |
| Fiber | 2.1g | 8% | |
| Iron | 2.1mg | 1.46mg | 8% |
| Starch | 16.23g | 7% | |
| Calcium | 47mg | 1mg | 5% |
| Zinc | 0.86mg | 0.4mg | 4% |
| Vitamin B6 | 0.113mg | 0.059mg | 4% |
| Selenium | 5.5µg | 7.5µg | 4% |
| Potassium | 135mg | 26mg | 3% |
| Carbs | 18.69g | 28.73g | 3% |
| Protein | 3.8g | 2.36g | 3% |
| Fats | 1.58g | 0.19g | 2% |
| Calories | 102kcal | 130kcal | 1% |
| Vitamin E | 0.19mg | 1% | |
| Net carbs | 16.59g | 28.73g | N/A |
| Sodium | 6mg | 0mg | 0% |
| Vitamin B2 | 0.022mg | 0.016mg | 0% |
| Saturated fat | 0.051g | 0% | |
| Monounsaturated fat | 0.058g | 0% | |
| Polyunsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.084mg | 0% | |
| Isoleucine | 0.102mg | 0% | |
| Leucine | 0.195mg | 0% | |
| Lysine | 0.085mg | 0% | |
| Methionine | 0.056mg | 0% | |
| Phenylalanine | 0.126mg | 0% | |
| Valine | 0.144mg | 0% | |
| Histidine | 0.056mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.36 g
Fats:
0.19 g
Carbs:
28.73 g
Water:
68.53 g
Other:
0.19 g
| Contains more ProteinProtein | +61% |
| Contains more FatsFats | +731.6% |
| Contains more OtherOther | +305.3% |
| Contains more CarbsCarbs | +53.7% |
~equal in
Water
~68.53g
