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Amaranth grain vs Oatmeal - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Oatmeal

  • Amaranth grain has more Manganese, Phosphorus, Magnesium, and Copper, however Oatmeal is higher in Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, and Folate.
  • Oatmeal covers your daily Iron needs 48% more than Amaranth grain.
  • Oatmeal contains 3 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Oatmeal contains 26mg.

Food varieties used in this article are Amaranth grain, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

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Amaranth grain vs Oatmeal infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +121.3%
Contains more Magnesium +150%
Contains more Copper +125.8%
Contains more Zinc +38.7%
Contains more Phosphorus +92.2%
Contains less Sodium -87.8%
Contains more Iron +183.8%
Contains more Calcium +70.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Contains more Potassium +121.3%
Contains more Magnesium +150%
Contains more Copper +125.8%
Contains more Zinc +38.7%
Contains more Phosphorus +92.2%
Contains less Sodium -87.8%
Contains more Iron +183.8%
Contains more Calcium +70.2%

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
:
11
Oatmeal
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +1187.2%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Contains more Vitamin E +171.4%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +1187.2%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%

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
27
Oatmeal
Mineral Summary Score
36
Amaranth grain
44
Oatmeal

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%
Oatmeal
Carbohydrates
19%
Amaranth grain
12%
Oatmeal
Fats
7%
Amaranth grain
6%
Oatmeal

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 18)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food is richer in vitamins?
Oatmeal
Oatmeal 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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.226g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Amaranth grain Oatmeal Opinion
Calories 102 68 Amaranth grain
Protein 3.8 2.37 Amaranth grain
Fats 1.58 1.36 Amaranth grain
Vitamin C 0 Oatmeal
Carbs 18.69 11.67 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Oatmeal
Iron 2.1 5.96 Oatmeal
Calcium 47 80 Oatmeal
Potassium 135 61 Amaranth grain
Magnesium 65 26 Amaranth grain
Sugar 0.46 Amaranth grain
Fiber 2.1 1.7 Amaranth grain
Copper 0.149 0.066 Amaranth grain
Zinc 0.86 0.62 Amaranth grain
Starch 16.23 10.37 Amaranth grain
Phosphorus 148 77 Amaranth grain
Sodium 6 49 Amaranth grain
Vitamin A 433 Oatmeal
Vitamin E 0.19 0.07 Amaranth grain
Vitamin D 0 Oatmeal
Vitamin B1 0.015 0.26 Oatmeal
Vitamin B2 0.022 0.215 Oatmeal
Vitamin B3 0.235 3.025 Oatmeal
Vitamin B5 0.317 Oatmeal
Vitamin B6 0.113 0.29 Oatmeal
Vitamin B12 0 Oatmeal
Vitamin K 0.4 Oatmeal
Folate 22 44 Oatmeal
Trans Fat 0.003 Amaranth grain
Saturated Fat 0.226 Amaranth grain
Monounsaturated Fat 0.391 Oatmeal
Polyunsaturated fat 0.426 Oatmeal
Tryptophan 0.04 Oatmeal
Threonine 0.083 Oatmeal
Isoleucine 0.105 Oatmeal
Leucine 0.2 Oatmeal
Lysine 0.135 Oatmeal
Methionine 0.04 Oatmeal
Phenylalanine 0.13 Oatmeal
Valine 0.151 Oatmeal
Histidine 0.057 Oatmeal
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.