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
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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 | +441.7% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +285.7% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +115.9% |
| Contains more ZincZinc | +75.5% |
| Contains more PhosphorusPhosphorus | +244.2% |
| Contains more ManganeseManganese | +80.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +36.4% |
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 | +375% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
| Contains more Vitamin B1Vitamin B1 | +986.7% |
| Contains more Vitamin B3Vitamin B3 | +528.1% |
| Contains more FolateFolate | +163.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
| Contains more ProteinProtein | +41.3% |
| Contains more FatsFats | +464.3% |
| Contains more OtherOther | +83.3% |
| Contains more CarbsCarbs | +50.7% |
~equal in
Water
~68.44g
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 Sodium |
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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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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 102kcal | 130kcal |
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| Protein | 3.8g | 2.69g |
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| Fats | 1.58g | 0.28g |
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| Net carbs | 16.59g | 27.77g |
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| Carbs | 18.69g | 28.17g |
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| Magnesium | 65mg | 12mg |
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| Calcium | 47mg | 10mg |
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| Potassium | 135mg | 35mg |
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| Iron | 2.1mg | 1.2mg |
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| Sugar | 0.05g |
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| Fiber | 2.1g | 0.4g |
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| Copper | 0.149mg | 0.069mg |
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| Zinc | 0.86mg | 0.49mg |
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| Starch | 16.23g |
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| Phosphorus | 148mg | 43mg |
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| Sodium | 6mg | 1mg |
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| Vitamin E | 0.19mg | 0.04mg |
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| Manganese | 0.854mg | 0.472mg |
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| Selenium | 5.5µg | 7.5µg |
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| Vitamin B1 | 0.015mg | 0.163mg |
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| Vitamin B2 | 0.022mg | 0.013mg |
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| Vitamin B3 | 0.235mg | 1.476mg |
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| Vitamin B5 | 0.39mg |
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| Vitamin B6 | 0.113mg | 0.093mg |
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| Folate | 22µg | 58µg |
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| Choline | 2.1mg |
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| Saturated Fat | 0.077g |
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| Monounsaturated Fat | 0.088g |
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| Polyunsaturated fat | 0.076g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.096mg |
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| Isoleucine | 0.116mg |
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| Leucine | 0.222mg |
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| Lysine | 0.097mg |
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| Methionine | 0.063mg |
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| Phenylalanine | 0.144mg |
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| Valine | 0.164mg |
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| Histidine | 0.063mg |
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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%
12%
Minerals Daily Need Coverage Score
43%
22%
Comparison summary
Which food contains less Sodium?
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 37)
Which food is cheaper?
Rice is cheaper (difference - $2)
Which food is richer in vitamins?
Rice is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Amaranth grain is lower in Saturated Fat (difference - 0.077g)
Which food is richer in minerals?
Amaranth grain is relatively richer in minerals