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  6. Amaranth grain vs. Brown rice

Amaranth grain vs. Brown rice — In-Depth Nutrition Comparison

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How are Amaranth grain and Brown rice different?

  • Amaranth grain is higher in Iron, Phosphorus, and Magnesium, however, Brown rice is richer in Vitamin B3, Vitamin B1, and Manganese.
  • Daily need coverage for Iron from Amaranth grain is 19% higher.
  • Amaranth grain contains 16 times more Calcium than Brown rice. While Amaranth grain contains 47mg of Calcium, Brown rice contains only 3mg.

Amaranth grain, cooked and Rice, brown, long-grain, cooked are the varieties used in this article.

Infographic

Amaranth grain vs Brown rice infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
~equal in Selenium ~5.8µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
3% 26% 70%
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
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
99%
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.
Amaranth grain Brown rice
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Brown rice Opinion
Calories 102kcal 123kcal Brown rice
Protein 3.8g 2.74g Amaranth grain
Fats 1.58g 0.97g Amaranth grain
Net carbs 16.59g 23.98g Brown rice
Carbs 18.69g 25.58g Brown rice
Magnesium 65mg 39mg Amaranth grain
Calcium 47mg 3mg Amaranth grain
Potassium 135mg 86mg Amaranth grain
Iron 2.1mg 0.56mg Amaranth grain
Sugar 0.24g Amaranth grain
Fiber 2.1g 1.6g Amaranth grain
Copper 0.149mg 0.106mg Amaranth grain
Zinc 0.86mg 0.71mg Amaranth grain
Starch 16.23g 24.79g Brown rice
Phosphorus 148mg 103mg Amaranth grain
Sodium 6mg 4mg Brown rice
Vitamin E 0.19mg 0.17mg Amaranth grain
Manganese 0.854mg 0.974mg Brown rice
Selenium 5.5µg 5.8µg Brown rice
Vitamin B1 0.015mg 0.178mg Brown rice
Vitamin B2 0.022mg 0.069mg Brown rice
Vitamin B3 0.235mg 2.561mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.113mg 0.123mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 22µg 9µg Amaranth grain
Choline 9.2mg Brown rice
Saturated Fat 0.26g Amaranth grain
Monounsaturated Fat 0.369g Brown rice
Polyunsaturated fat 0.366g Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Amaranth grain
13%
Brown rice
Minerals Daily Need Coverage Score
43%
Amaranth grain
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 31)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.26g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.