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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +4600%
Contains more Iron +43.8%
Contains more Magnesium +712.5%
Contains more Phosphorus +348.5%
Contains more Potassium +419.2%
Contains more Zinc +115%
Contains more Copper +106.9%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +4600%
Contains more Iron +43.8%
Contains more Magnesium +712.5%
Contains more Phosphorus +348.5%
Contains more Potassium +419.2%
Contains more Zinc +115%
Contains more Copper +106.9%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Arborio rice Opinion
Net carbs 16.59g 28.73g Arborio rice
Protein 3.8g 2.36g Amaranth grain
Fats 1.58g 0.19g Amaranth grain
Carbs 18.69g 28.73g Arborio rice
Calories 102kcal 130kcal Arborio rice
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g g Amaranth grain
Calcium 47mg 1mg Amaranth grain
Iron 2.1mg 1.46mg Amaranth grain
Magnesium 65mg 8mg Amaranth grain
Phosphorus 148mg 33mg Amaranth grain
Potassium 135mg 26mg Amaranth grain
Sodium 6mg 0mg Arborio rice
Zinc 0.86mg 0.4mg Amaranth grain
Copper 0.149mg 0.072mg Amaranth grain
Vitamin A IU 0IU Arborio rice
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Arborio rice
Vitamin D µg 0µg Arborio rice
Vitamin C mg 0mg Arborio rice
Vitamin B1 0.015mg 0.164mg Arborio rice
Vitamin B2 0.022mg 0.016mg Amaranth grain
Vitamin B3 0.235mg 1.493mg Arborio rice
Vitamin B5 mg 0.397mg Arborio rice
Vitamin B6 0.113mg 0.059mg Amaranth grain
Folate 22µg 59µg Arborio rice
Vitamin B12 µg 0µg Arborio rice
Vitamin K µg µg
Tryptophan mg 0.027mg Arborio rice
Threonine mg 0.084mg Arborio rice
Isoleucine mg 0.102mg Arborio rice
Leucine mg 0.195mg Arborio rice
Lysine mg 0.085mg Arborio rice
Methionine mg 0.056mg Arborio rice
Phenylalanine mg 0.126mg Arborio rice
Valine mg 0.144mg Arborio rice
Histidine mg 0.056mg Arborio rice
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.051g Amaranth grain
Monounsaturated Fat g 0.058g Arborio rice
Polyunsaturated fat g 0.05g Arborio rice

Which food is preferable for your diet?

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

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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

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)

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.