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Amaranth grain vs Rice - In-Depth Nutrition Comparison

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What are the differences between Amaranth grain and Rice?

  • Amaranth grain is higher in Manganese, Phosphorus, Magnesium, Iron, Copper, and Fiber, yet Rice is higher in Vitamin B1, Folate, and Vitamin B3.
  • Amaranth grain's daily need coverage for Manganese is 17% more.
  • Amaranth grain has 5 times more Magnesium than Rice. While Amaranth grain has 65mg of Magnesium, Rice has only 12mg.

We used Amaranth grain, cooked and Rice, white, long-grain, regular, enriched, cooked types in this article.

Infographic

Amaranth grain vs Rice 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 Calcium +370%
Contains more Iron +75%
Contains more Magnesium +441.7%
Contains more Phosphorus +244.2%
Contains more Potassium +285.7%
Contains more Zinc +75.5%
Contains more Copper +115.9%
Contains less Sodium -83.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +370%
Contains more Iron +75%
Contains more Magnesium +441.7%
Contains more Phosphorus +244.2%
Contains more Potassium +285.7%
Contains more Zinc +75.5%
Contains more Copper +115.9%
Contains less Sodium -83.3%

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
:
9
Rice
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%
Contains more Vitamin B1 +986.7%
Contains more Vitamin B3 +528.1%
Contains more Folate +163.6%
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% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%
Contains more Vitamin B1 +986.7%
Contains more Vitamin B3 +528.1%
Contains more Folate +163.6%

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 Rice
Lower in Sodium ok
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

All nutrients comparison - raw data values

Nutrient Amaranth grain Rice Opinion
Net carbs 16.59g 27.77g Rice
Protein 3.8g 2.69g Amaranth grain
Fats 1.58g 0.28g Amaranth grain
Carbs 18.69g 28.17g Rice
Calories 102kcal 130kcal Rice
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.05g Amaranth grain
Fiber 2.1g 0.4g Amaranth grain
Calcium 47mg 10mg Amaranth grain
Iron 2.1mg 1.2mg Amaranth grain
Magnesium 65mg 12mg Amaranth grain
Phosphorus 148mg 43mg Amaranth grain
Potassium 135mg 35mg Amaranth grain
Sodium 6mg 1mg Rice
Zinc 0.86mg 0.49mg Amaranth grain
Copper 0.149mg 0.069mg Amaranth grain
Vitamin A IU 0IU Rice
Vitamin E 0.19mg 0.04mg Amaranth grain
Vitamin D IU 0IU Rice
Vitamin D µg 0µg Rice
Vitamin C mg 0mg Rice
Vitamin B1 0.015mg 0.163mg Rice
Vitamin B2 0.022mg 0.013mg Amaranth grain
Vitamin B3 0.235mg 1.476mg Rice
Vitamin B5 mg 0.39mg Rice
Vitamin B6 0.113mg 0.093mg Amaranth grain
Folate 22µg 58µg Rice
Vitamin B12 µg 0µg Rice
Vitamin K µg 0µg Rice
Tryptophan mg 0.031mg Rice
Threonine mg 0.096mg Rice
Isoleucine mg 0.116mg Rice
Leucine mg 0.222mg Rice
Lysine mg 0.097mg Rice
Methionine mg 0.063mg Rice
Phenylalanine mg 0.144mg Rice
Valine mg 0.164mg Rice
Histidine mg 0.063mg Rice
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.077g Amaranth grain
Monounsaturated Fat g 0.088g Rice
Polyunsaturated fat g 0.076g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Rice
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
13
Rice
Mineral Summary Score
36
Amaranth grain
14
Rice

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
16%
Rice
Carbohydrates
19%
Amaranth grain
28%
Rice
Fats
7%
Amaranth grain
1%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 37)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.05g)
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 - 0.077g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.