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.

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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.

Amaranth

Oats

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.

Amaranth

Oats

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.119mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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%
Magnesium	65mg	177mg	27%
Vitamin B5		1.349mg	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%
Potassium	135mg	429mg	9%
Vitamin B2	0.022mg	0.139mg	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%
Protein per 100 calories	3.7g	4.3g	N/A
Calories per 10 g protein	268kcal	230kcal	N/A
Weight per 100 calories	98g	26g	N/A
Unsaturated / Saturated Fat ratio		3.9	N/A
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%