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% |
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
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 | |
|
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 |
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%
13%
Minerals Daily Need Coverage Score
43%
32%
Comparison summary
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 31)
Which food is cheaper?
Brown rice is cheaper (difference - $1)
Which food is richer in vitamins?
Brown rice 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 - 0.24g)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.26g)
Which food is richer in minerals?
Amaranth is relatively richer in minerals