Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Amaranth grain vs Bran - In-Depth Nutrition Comparison

Compare

A recap on differences between Amaranth grain and Bran

  • Amaranth grain has less Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Iron, Magnesium, Copper, Zinc, and Vitamin B2.
  • Bran covers your daily Manganese needs 208% more than Amaranth grain.

Food varieties used in this article are Amaranth grain, cooked and Oat bran, raw.

Infographic

Amaranth grain vs Bran 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 +23.4%
Contains more Iron +157.6%
Contains more Magnesium +261.5%
Contains more Phosphorus +395.9%
Contains more Potassium +319.3%
Contains less Sodium -33.3%
Contains more Zinc +261.6%
Contains more Copper +170.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Contains more Calcium +23.4%
Contains more Iron +157.6%
Contains more Magnesium +261.5%
Contains more Phosphorus +395.9%
Contains more Potassium +319.3%
Contains less Sodium -33.3%
Contains more Zinc +261.6%
Contains more Copper +170.5%

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
:
12
Bran
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B6 +46%
Contains more Folate +136.4%
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% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B6 +46%
Contains more Folate +136.4%

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 Bran
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Bran Opinion
Net carbs 16.59g 50.82g Bran
Protein 3.8g 17.3g Bran
Fats 1.58g 7.03g Bran
Carbs 18.69g 66.22g Bran
Calories 102kcal 246kcal Bran
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 1.45g Amaranth grain
Fiber 2.1g 15.4g Bran
Calcium 47mg 58mg Bran
Iron 2.1mg 5.41mg Bran
Magnesium 65mg 235mg Bran
Phosphorus 148mg 734mg Bran
Potassium 135mg 566mg Bran
Sodium 6mg 4mg Bran
Zinc 0.86mg 3.11mg Bran
Copper 0.149mg 0.403mg Bran
Vitamin A IU 0IU Bran
Vitamin E 0.19mg 1.01mg Bran
Vitamin D IU 0IU Bran
Vitamin D µg 0µg Bran
Vitamin C mg 0mg Bran
Vitamin B1 0.015mg 1.17mg Bran
Vitamin B2 0.022mg 0.22mg Bran
Vitamin B3 0.235mg 0.934mg Bran
Vitamin B5 mg 1.494mg Bran
Vitamin B6 0.113mg 0.165mg Bran
Folate 22µg 52µg Bran
Vitamin B12 µg 0µg Bran
Vitamin K µg 3.2µg Bran
Tryptophan mg 0.335mg Bran
Threonine mg 0.502mg Bran
Isoleucine mg 0.668mg Bran
Leucine mg 1.374mg Bran
Lysine mg 0.76mg Bran
Methionine mg 0.335mg Bran
Phenylalanine mg 0.908mg Bran
Valine mg 0.964mg Bran
Histidine mg 0.41mg Bran
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 1.328g Amaranth grain
Monounsaturated Fat g 2.376g Bran
Polyunsaturated fat g 2.766g Bran

Which food is preferable for your diet?

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

People also compare

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
46
Bran
Mineral Summary Score
36
Amaranth grain
122
Bran

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
104%
Bran
Carbohydrates
19%
Amaranth grain
66%
Bran
Fats
7%
Amaranth grain
32%
Bran

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 41)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.45g)
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 - 1.328g)

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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.