Amaranth vs. Porridge — In-Depth Nutrition Comparison
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A recap on 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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +163.9% |
| Contains more FatsFats | +652.4% |
| Contains more CarbsCarbs | +77.7% |
| Contains more OtherOther | +250% |
| Contains more WaterWater | +16.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
4%
Minerals Daily Need Coverage Score
43%
21%
Comparison summary
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 31)
Which food is cheaper?
Porridge is cheaper (difference - $3)
Which food is richer in vitamins?
Porridge is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.033g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals
Which food contains less Sodium?
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The foods are relatively equal in Sodium (6 mg)