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
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 | +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
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 | +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% |
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% |
| Starch | 16.23g | 24.79g | 4% |
| Vitamin B2 | 0.022mg | 0.069mg | 4% |
| Calcium | 47mg | 3mg | 4% |
| Folate | 22µg | 9µg | 3% |
| Protein | 3.8g | 2.74g | 2% |
| Choline | 9.2mg | 2% | |
| Carbs | 18.69g | 25.58g | 2% |
| Polyunsaturated fat | 0.366g | 2% | |
| Fiber | 2.1g | 1.6g | 2% |
| Saturated fat | 0.26g | 1% | |
| Vitamin B6 | 0.113mg | 0.123mg | 1% |
| Monounsaturated fat | 0.369g | 1% | |
| Calories | 102kcal | 123kcal | 1% |
| Selenium | 5.5µg | 5.8µg | 1% |
| Zinc | 0.86mg | 0.71mg | 1% |
| Potassium | 135mg | 86mg | 1% |
| Fats | 1.58g | 0.97g | 1% |
| 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% | |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
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 OtherOther | +75% |
| 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
