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Amaranth vs. Oats — In-Depth Nutrition Comparison

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Significant differences between amaranth and oats

  • The amount of manganese, vitamin B1, phosphorus, copper, fiber, iron, zinc, magnesium, vitamin B2, and potassium in oats is higher than in amaranth.
  • Oats cover your daily manganese needs 177% more than amaranth.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of oats is 59.

Specific food types used in this comparison are Amaranth grain, cooked and Oats.

Infographic

Amaranth vs Oats 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" 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%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +172.3%
Contains more CalciumCalcium +14.9%
Contains more PotassiumPotassium +217.8%
Contains more IronIron +124.8%
Contains more CopperCopper +320.1%
Contains more ZincZinc +361.6%
Contains more PhosphorusPhosphorus +253.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +475.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +531.8%
Contains more Vitamin B3Vitamin B3 +308.9%
Contains more FolateFolate +154.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Oats DV% diff.
Manganese 0.854mg 4.916mg 177%
Vitamin B1 0.015mg 0.763mg 62%
Phosphorus 148mg 523mg 54%
Copper 0.149mg 0.626mg 53%
Fiber 2.1g 10.6g 34%
Iron 2.1mg 4.72mg 33%
Zinc 0.86mg 3.97mg 28%
Vitamin B5 1.349mg 27%
Magnesium 65mg 177mg 27%
Protein 3.8g 16.89g 26%
Polyunsaturated fat 2.535g 17%
Carbs 18.69g 66.27g 16%
Calories 102kcal 389kcal 14%
Selenium 5.5µg 10%
Vitamin B2 0.022mg 0.139mg 9%
Potassium 135mg 429mg 9%
Folate 22µg 56µg 9%
Fats 1.58g 6.9g 8%
Starch 16.23g 7%
Saturated fat 1.217g 6%
Vitamin B3 0.235mg 0.961mg 5%
Monounsaturated fat 2.178g 5%
Calcium 47mg 54mg 1%
Vitamin E 0.19mg 1%
Net carbs 16.59g 55.67g N/A
Sodium 6mg 2mg 0%
Vitamin B6 0.113mg 0.119mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 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
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +814.4%
Contains more ProteinProtein +344.5%
Contains more FatsFats +336.7%
Contains more CarbsCarbs +254.6%
Contains more OtherOther +123.4%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.