Amaranth vs. Bran — In-Depth Nutrition Comparison
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What are the main differences between amaranth and bran?
- Amaranth is richer in iron, copper, vitamin B6, and magnesium, yet bran is richer in vitamin B1.
- Amaranth's daily need coverage for iron is 15% higher.
- Amaranth has 5 times more calcium than bran. Amaranth has 47mg of calcium, while bran has 10mg.
- Bran has a lower glycemic index than amaranth.
We used Amaranth grain, cooked and Oat bran, cooked types in this comparison.
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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 | +62.5% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +46.7% |
| Contains more IronIron | +138.6% |
| Contains more CopperCopper | +125.8% |
| Contains more ZincZinc | +62.3% |
| Contains more PhosphorusPhosphorus | +24.4% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +12.9% |
| Contains more SeleniumSelenium | +40% |
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 B3Vitamin B3 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +352% |
| Contains more FolateFolate | +266.7% |
| Contains more Vitamin B1Vitamin B1 | +966.7% |
| Contains more Vitamin B2Vitamin B2 | +54.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 0.88mg | 15% |
| Vitamin B1 | 0.015mg | 0.16mg | 12% |
| Copper | 0.149mg | 0.066mg | 9% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.113mg | 0.025mg | 7% |
| Magnesium | 65mg | 40mg | 6% |
| Manganese | 0.854mg | 0.964mg | 5% |
| Folate | 22µg | 6µg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Calcium | 47mg | 10mg | 4% |
| Selenium | 5.5µg | 7.7µg | 4% |
| Phosphorus | 148mg | 119mg | 4% |
| Calories | 102kcal | 40kcal | 3% |
| Zinc | 0.86mg | 0.53mg | 3% |
| Carbs | 18.69g | 11.44g | 2% |
| Polyunsaturated fat | 0.339g | 2% | |
| Fiber | 2.1g | 2.6g | 2% |
| Monounsaturated fat | 0.291g | 1% | |
| Fats | 1.58g | 0.86g | 1% |
| Saturated fat | 0.163g | 1% | |
| Vitamin B3 | 0.235mg | 0.144mg | 1% |
| Vitamin B2 | 0.022mg | 0.034mg | 1% |
| Protein | 3.8g | 3.21g | 1% |
| Potassium | 135mg | 92mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Net carbs | 16.59g | 8.84g | N/A |
| Sodium | 6mg | 1mg | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.4% |
| Contains more FatsFats | +83.7% |
| Contains more CarbsCarbs | +63.4% |
| Contains more OtherOther | +57.1% |
| Contains more WaterWater | +11.8% |
