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Amaranth grain vs Oat - In-Depth Nutrition Comparison

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Significant differences between Amaranth grain and Oat

  • The amount of Manganese, Vitamin B1, Phosphorus, Copper, Fiber, Iron, Zinc, Magnesium, Vitamin B2, and Potassium in Oat is higher than in Amaranth grain.
  • Oat covers your daily Manganese needs 177% more than Amaranth grain.

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

Infographic

Amaranth grain vs Oat 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +14.9%
Contains more Iron +124.8%
Contains more Magnesium +172.3%
Contains more Phosphorus +253.4%
Contains more Potassium +217.8%
Contains less Sodium -66.7%
Contains more Zinc +361.6%
Contains more Copper +320.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +14.9%
Contains more Iron +124.8%
Contains more Magnesium +172.3%
Contains more Phosphorus +253.4%
Contains more Potassium +217.8%
Contains less Sodium -66.7%
Contains more Zinc +361.6%
Contains more Copper +320.1%

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
:
10
Oat
Contains more Vitamin B1 +4986.7%
Contains more Vitamin B2 +531.8%
Contains more Vitamin B3 +308.9%
Contains more Folate +154.5%
Equal in Vitamin B6 - 0.119
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin B1 +4986.7%
Contains more Vitamin B2 +531.8%
Contains more Vitamin B3 +308.9%
Contains more Folate +154.5%
Equal in Vitamin B6 - 0.119

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Oat Opinion
Net carbs 16.59g 55.67g Oat
Protein 3.8g 16.89g Oat
Fats 1.58g 6.9g Oat
Carbs 18.69g 66.27g Oat
Calories 102kcal 389kcal Oat
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g g
Fiber 2.1g 10.6g Oat
Calcium 47mg 54mg Oat
Iron 2.1mg 4.72mg Oat
Magnesium 65mg 177mg Oat
Phosphorus 148mg 523mg Oat
Potassium 135mg 429mg Oat
Sodium 6mg 2mg Oat
Zinc 0.86mg 3.97mg Oat
Copper 0.149mg 0.626mg Oat
Vitamin A IU 0IU Oat
Vitamin E 0.19mg mg Amaranth grain
Vitamin D IU 0IU Oat
Vitamin D µg 0µg Oat
Vitamin C mg 0mg Oat
Vitamin B1 0.015mg 0.763mg Oat
Vitamin B2 0.022mg 0.139mg Oat
Vitamin B3 0.235mg 0.961mg Oat
Vitamin B5 mg 1.349mg Oat
Vitamin B6 0.113mg 0.119mg Oat
Folate 22µg 56µg Oat
Vitamin B12 µg 0µg Oat
Vitamin K µg µg
Tryptophan mg 0.234mg Oat
Threonine mg 0.575mg Oat
Isoleucine mg 0.694mg Oat
Leucine mg 1.284mg Oat
Lysine mg 0.701mg Oat
Methionine mg 0.312mg Oat
Phenylalanine mg 0.895mg Oat
Valine mg 0.937mg Oat
Histidine mg 0.405mg Oat
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 1.217g Amaranth grain
Monounsaturated Fat g 2.178g Oat
Polyunsaturated fat g 2.535g Oat

Which food is preferable for your diet?

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

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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
33
Oat
Mineral Summary Score
36
Amaranth grain
112
Oat

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
101%
Oat
Carbohydrates
19%
Amaranth grain
66%
Oat
Fats
7%
Amaranth grain
32%
Oat

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 38)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.217g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - 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.