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  6. Amaranth vs. Bran

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.

Infographic

Amaranth 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Bran
Bran
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Amaranth Bran 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%
Calcium 47mg 10mg 4%
Phosphorus 148mg 119mg 4%
Selenium 5.5µg 7.7µg 4%
Vitamin B5 0.217mg 4%
Folate 22µg 6µg 4%
Calories 102kcal 40kcal 3%
Zinc 0.86mg 0.53mg 3%
Carbs 18.69g 11.44g 2%
Fiber 2.1g 2.6g 2%
Polyunsaturated fat 0.339g 2%
Protein 3.8g 3.21g 1%
Fats 1.58g 0.86g 1%
Potassium 135mg 92mg 1%
Vitamin E 0.19mg 1%
Vitamin B2 0.022mg 0.034mg 1%
Vitamin B3 0.235mg 0.144mg 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 3.7g 8g N/A
Calories per 10 g protein 268kcal 125kcal N/A
Weight per 100 calories 98g 250g N/A
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.