Amaranth vs. Brown rice — In-Depth Nutrition Comparison
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How are amaranth and brown rice different?
- Amaranth is higher in iron, phosphorus, and magnesium; however, brown rice is richer in vitamin B3, vitamin B1, and manganese.
- Daily need coverage for iron for amaranth is 19% higher.
- Amaranth contains 16 times more calcium than brown rice. While amaranth contains 47mg of calcium, brown rice contains only 3mg.
- Brown rice has a lower glycemic index (66) than amaranth (97).
Amaranth grain, cooked and Rice, brown, long-grain, cooked are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +1466.7% |
| Contains more PotassiumPotassium | +57% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +40.6% |
| Contains more ZincZinc | +21.1% |
| Contains more PhosphorusPhosphorus | +43.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +14.1% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +11.8% |
| Contains more FolateFolate | +144.4% |
| Contains more Vitamin B1Vitamin B1 | +1086.7% |
| Contains more Vitamin B2Vitamin B2 | +213.6% |
| Contains more Vitamin B3Vitamin B3 | +989.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 0.56mg | 19% |
| Vitamin B3 | 0.235mg | 2.561mg | 15% |
| Vitamin B1 | 0.015mg | 0.178mg | 14% |
| Vitamin B5 | 0.38mg | 8% | |
| Magnesium | 65mg | 39mg | 6% |
| Phosphorus | 148mg | 103mg | 6% |
| Copper | 0.149mg | 0.106mg | 5% |
| Manganese | 0.854mg | 0.974mg | 5% |
| Calcium | 47mg | 3mg | 4% |
| Starch | 16.23g | 24.79g | 4% |
| Vitamin B2 | 0.022mg | 0.069mg | 4% |
| Folate | 22µg | 9µg | 3% |
| Protein | 3.8g | 2.74g | 2% |
| Carbs | 18.69g | 25.58g | 2% |
| Fiber | 2.1g | 1.6g | 2% |
| Choline | 9.2mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Omega-6 (Linoleic acid) | 0.355g | 2% | |
| Calories | 102kcal | 123kcal | 1% |
| Fats | 1.58g | 0.97g | 1% |
| Potassium | 135mg | 86mg | 1% |
| Zinc | 0.86mg | 0.71mg | 1% |
| Selenium | 5.5µg | 5.8µg | 1% |
| Vitamin B6 | 0.113mg | 0.123mg | 1% |
| Saturated fat | 0.26g | 1% | |
| Monounsaturated fat | 0.369g | 1% | |
| Omega-3 (ALA) | 0.011g | 1% | |
| Protein per 100 calories | 3.7g | 2.2g | N/A |
| Calories per 10 g protein | 268kcal | 449kcal | N/A |
| Weight per 100 calories | 98g | 81g | N/A |
| Net carbs | 16.59g | 23.98g | N/A |
| Sugar | 0.24g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Vitamin E | 0.19mg | 0.17mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.033mg | 0% | |
| Threonine | 0.095mg | 0% | |
| Isoleucine | 0.109mg | 0% | |
| Leucine | 0.214mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.058mg | 0% | |
| Phenylalanine | 0.133mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.066mg | 0% |
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:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +38.7% |
| Contains more FatsFats | +62.9% |
| Contains more CarbsCarbs | +36.9% |
~equal in
Water
~70.27g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +52.7% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
