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Amaranth vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and porridge

  • Amaranth has more manganese, phosphorus, magnesium, copper, vitamin B6, zinc, and fiber; however, porridge is higher in iron.
  • Amaranth covers your daily manganese needs 37% more than porridge.
  • Porridge contains 13 times less magnesium than amaranth. Amaranth contains 65mg of magnesium, while porridge contains 5mg.
  • The glycemic index of amaranth is higher.

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 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +1200%
Contains more PotassiumPotassium +743.8%
Contains more CopperCopper +272.5%
Contains more ZincZinc +561.5%
Contains more PhosphorusPhosphorus +886.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +96.4%
Contains more CalciumCalcium +85.1%
Contains more IronIron +78.1%
~equal in Sodium ~6mg

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%
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% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin B6Vitamin B6 +769.2%
Contains more FolateFolate +83.3%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B3Vitamin B3 +121.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Amaranth Porridge DV% diff.
Manganese 0.854mg 0mg 37%
Iron 2.1mg 3.74mg 21%
Phosphorus 148mg 15mg 19%
Magnesium 65mg 5mg 14%
Copper 0.149mg 0.04mg 12%
Vitamin B6 0.113mg 0.013mg 8%
Zinc 0.86mg 0.13mg 7%
Starch 16.23g 7%
Fiber 2.1g 0.5g 6%
Protein 3.8g 1.44g 5%
Selenium 5.5µg 2.8µg 5%
Calcium 47mg 87mg 4%
Potassium 135mg 16mg 4%
Calories 102kcal 50kcal 3%
Folate 22µg 12µg 3%
Vitamin B1 0.015mg 0.055mg 3%
Carbs 18.69g 10.52g 3%
Vitamin B3 0.235mg 0.52mg 2%
Fats 1.58g 0.21g 2%
Vitamin E 0.19mg 0.02mg 1%
Polyunsaturated fat 0.114g 1%
Vitamin B5 0.071mg 1%
Net carbs 16.59g 10.02g N/A
Sugar 0.03g N/A
Sodium 6mg 6mg 0%
Vitamin B2 0.022mg 0.025mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.033g 0%
Monounsaturated fat 0.028g 0%
Tryptophan 0.02mg 0%
Threonine 0.045mg 0%
Isoleucine 0.063mg 0%
Leucine 0.11mg 0%
Lysine 0.037mg 0%
Methionine 0.027mg 0%
Phenylalanine 0.078mg 0%
Valine 0.07mg 0%
Histidine 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +163.9%
Contains more FatsFats +652.4%
Contains more CarbsCarbs +77.7%
Contains more OtherOther +250%
Contains more WaterWater +16.6%

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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. 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.