Amaranth grain vs. Oatmeal — Health Impact and Nutrition Comparison

Calories

Compared to oatmeal, amaranth grain has more calories per hundred grams. A hundred grams of amaranth grain provides 102 calories, whereas oatmeal has 68 calories.

A cup of cooked oatmeal weighs 234 grams and has 159 calories. A cup of amaranth grain is 246 grams and provides 251 calories.

Protein

Compared to oatmeal, amaranth grain has more protein. A hundred grams of amaranth grain contains 3.8g of protein. Oatmeal has 2.37g of protein per hundred grams.

Fats

A hundred grams of amaranth grain contains 1.58g of fat. Oatmeal has 1.36g of fat per hundred grams.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Amaranth grain

1

Oatmeal

2

Saturated Fat: Sat. Fat 0.226 g

Monounsaturated Fat: Mono. Fat 0.391 g

Polyunsaturated fat: Poly. Fat 0.426 g

Contains less Sat. FatSaturated Fat

-100%

Carbohydrates

Amaranth grain is high in total carb, net carb, and dietary fiber content. A hundred grams of amaranth grain contains 18.69g of carbs, whereas oatmeal provides 11.67g. 

Amaranth grain contains 16.59g of net carbs and 2.1g of dietary fiber. Oatmeal contains 9.97g of net carbs and 1.7g of dietary fiber. 

The primary carb in oatmeal and amaranth grain is starch. However, amaranth grain has more starch compared to oatmeal. A hundred grams of amaranth grain provides 16.23g of starch, whereas oatmeal has 10.37g. Furthermore, oatmeal also contains small amounts of sucrose and galactose. 

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Amaranth grain

1

Starch: 16.23 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Oatmeal

2

Starch: 10.37 g

Sucrose: 0.29 g

Glucose: 0 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.16 g

Contains more StarchStarch

+56.5%

Contains more SucroseSucrose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Glucose ~0g

~equal in Fructose ~0g

~equal in Lactose ~0g

~equal in Maltose ~0g

Vitamins

Amaranth grains have more vitamin E. Oatmeal, on the other hand, is high in vitamins B1, B2, B3, B6, and A. Furthermore, oatmeal contains twice as much folate.

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.

Amaranth grain

1

Oatmeal

9

Contains more Vitamin EVitamin E

+171.4%

Contains more Vitamin B1Vitamin B1	+1633.3%
Contains more Vitamin B2Vitamin B2	+877.3%
Contains more Vitamin B3Vitamin B3	+1187.2%
Contains more Vitamin B6Vitamin B6	+156.6%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Amaranth grain contains over two times more phosphorus and potassium and 2.5 times more magnesium. Amaranth grain is also high in manganese. In contrast, oatmeal is high in calcium, iron, and choline. 

Amaranth grain provides over eight times less sodium content. A hundred grams of amaranth grain contains 6mg sodium, whereas oatmeal 49mg.

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.

Amaranth grain

7

Oatmeal

2

Contains more MagnesiumMagnesium	+150%
Contains more PotassiumPotassium	+121.3%
Contains more CopperCopper	+125.8%
Contains more ZincZinc	+38.7%
Contains more PhosphorusPhosphorus	+92.2%
Contains less SodiumSodium	-87.8%
Contains more ManganeseManganese	+53%

Contains more CalciumCalcium	+70.2%
Contains more IronIron	+183.8%

~equal in Selenium ~5µg

Glycemic Index

Although amaranth grain and oatmeal are high-GI foods, amaranth grain has a higher GI.

The glycemic index of amaranth grain is 97, whereas oatmeal has a glycemic index of 79.

Glycemic Load

Amaranth grain tends to have a higher glycemic load than oatmeal.

The glycemic load of amaranth grain is equal to 40. The glycemic load of oatmeal is 18.

The glycemic load of amaranth grain falls in the high category, whereas oatmeal falls in the medium category.

Acidity

The potential renal acid load (PRAL) is a way to determine the acidity of the food. The PRAL value of amaranth grain is 2.2, whereas oatmeal has the PRAL value of 1. Both are acid-forming.

Hepatoprotective Properties

Amaranth grain and oatmeal have hepatoprotective properties. Oatmeal consumption may lower liver profiles such as AST and ALT(2).

According to the study, the presence of flavonoids and phenolic compounds in the amaranth grain may lower levels of serum glutamate oxaloacetate transaminase (AST), serum glutamate pyruvate transaminase (ALT), serum alkaline phosphatase (SALP), and total bilirubin(5).

Anti-inflammatory Properties

Oatmeal contains some bioactive compounds, such as avenanthramides and saponins, which have anti-inflammatory properties(6).

Amaranth grain also has anti-inflammatory activities. Amaranth grain may inhibit the expression of pro-inflammatory cytokine genes(1).

  Digestive Health

Oats are often not gluten-free when manufactured in a traditional manufacturing chain due to constant contamination with wheat, barley, or rye(7). 

Overall, uncontaminated oats are naturally gluten-free. Oats without a gluten-free label are unsafe for celiac patients(8). 

People with coeliac disease could ingest up to 100 g/d of uncontaminated oats(9).

Oat beta-glucans also can decrease colitis at the molecular and organ levels and accelerate Crohn’s disease (CD) remission(10).

Amaranth grain components, such as proteins and polysaccharides, may benefit the gut bacteria and the body's metabolism(11).

Antitumor Properties

According to the findings, Amaranthus species have an antiproliferative effect in Ehrlich’s ascites carcinoma (EAC) cells due to mitochondria-mediated apoptosis in EAC cells(12).

Oatmeal is a one-of-a-kind source of avenanthramides (AVAs), a polyphenolic alkaloid. AVA has antiproliferative, proapoptotic effects. It may also induce senescence and inhibit metastatization(13).

Anemia

Compared to amaranth grain, oatmeal contains over three times more iron. Iron deficiency is one of the most prevalent causes of anemia. Fatigue, hair loss, and restless legs are just some indications of iron deficiency(14). 

Amaranth consumption may improve hemoglobin concentration and reduce the prevalence of anemia (15, 16).