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Amaranth grain vs Porridge - In-Depth Nutrition Comparison

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A recap on differences between Amaranth grain and Porridge

  • Amaranth grain has more Manganese, Phosphorus, Magnesium, Copper, Vitamin B6, Zinc, and Fiber, however Porridge is higher in Iron.
  • Amaranth grain covers your daily Manganese needs 37% more than Porridge.
  • Porridge contains 13 times less Magnesium than Amaranth grain. Amaranth grain contains 65mg of Magnesium, while Porridge contains 5mg.

Food varieties used in this article are Amaranth grain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Amaranth grain vs Porridge 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 Magnesium +1200%
Contains more Phosphorus +886.7%
Contains more Potassium +743.8%
Contains more Zinc +561.5%
Contains more Copper +272.5%
Contains more Calcium +85.1%
Contains more Iron +78.1%
Equal in Sodium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Magnesium +1200%
Contains more Phosphorus +886.7%
Contains more Potassium +743.8%
Contains more Zinc +561.5%
Contains more Copper +272.5%
Contains more Calcium +85.1%
Contains more Iron +78.1%
Equal in Sodium - 6

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
:
Contains more Vitamin E +850%
Contains more Vitamin B6 +769.2%
Contains more Folate +83.3%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +121.3%
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% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +850%
Contains more Vitamin B6 +769.2%
Contains more Folate +83.3%
Contains more Vitamin B1 +266.7%
Contains more Vitamin B2 +13.6%
Contains more Vitamin B3 +121.3%

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Porridge Opinion
Net carbs 16.59g 10.02g Amaranth grain
Protein 3.8g 1.44g Amaranth grain
Fats 1.58g 0.21g Amaranth grain
Carbs 18.69g 10.52g Amaranth grain
Calories 102kcal 50kcal Amaranth grain
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.03g Amaranth grain
Fiber 2.1g 0.5g Amaranth grain
Calcium 47mg 87mg Porridge
Iron 2.1mg 3.74mg Porridge
Magnesium 65mg 5mg Amaranth grain
Phosphorus 148mg 15mg Amaranth grain
Potassium 135mg 16mg Amaranth grain
Sodium 6mg 6mg
Zinc 0.86mg 0.13mg Amaranth grain
Copper 0.149mg 0.04mg Amaranth grain
Vitamin A IU 0IU Porridge
Vitamin E 0.19mg 0.02mg Amaranth grain
Vitamin D IU 0IU Porridge
Vitamin D µg 0µg Porridge
Vitamin C mg 0mg Porridge
Vitamin B1 0.015mg 0.055mg Porridge
Vitamin B2 0.022mg 0.025mg Porridge
Vitamin B3 0.235mg 0.52mg Porridge
Vitamin B5 mg 0.071mg Porridge
Vitamin B6 0.113mg 0.013mg Amaranth grain
Folate 22µg 12µg Amaranth grain
Vitamin B12 µg 0µg Porridge
Vitamin K µg 0.1µg Porridge
Tryptophan mg 0.02mg Porridge
Threonine mg 0.045mg Porridge
Isoleucine mg 0.063mg Porridge
Leucine mg 0.11mg Porridge
Lysine mg 0.037mg Porridge
Methionine mg 0.027mg Porridge
Phenylalanine mg 0.078mg Porridge
Valine mg 0.07mg Porridge
Histidine mg 0.033mg Porridge
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.033g Amaranth grain
Monounsaturated Fat g 0.028g Porridge
Polyunsaturated fat g 0.114g Porridge

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Porridge
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
4
Porridge
Mineral Summary Score
36
Amaranth grain
24
Porridge

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
9%
Porridge
Carbohydrates
19%
Amaranth grain
11%
Porridge
Fats
7%
Amaranth grain
1%
Porridge

Comparison summary

Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 31)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
Which food is richer in vitamins?
Porridge
Porridge is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.03g)
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 - 0.033g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (6 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.