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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1466.7%
Contains more Iron +275%
Contains more Magnesium +66.7%
Contains more Phosphorus +43.7%
Contains more Potassium +57%
Contains more Zinc +21.1%
Contains more Copper +40.6%
Contains less Sodium -33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Contains more Calcium +1466.7%
Contains more Iron +275%
Contains more Magnesium +66.7%
Contains more Phosphorus +43.7%
Contains more Potassium +57%
Contains more Zinc +21.1%
Contains more Copper +40.6%
Contains less Sodium -33.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +11.8%
Contains more Folate +144.4%
Contains more Vitamin B1 +1086.7%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +989.8%
Equal in Vitamin B6 - 0.123
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin E +11.8%
Contains more Folate +144.4%
Contains more Vitamin B1 +1086.7%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +989.8%
Equal in Vitamin B6 - 0.123

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Brown rice
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Brown rice Opinion
Net carbs 16.59g 23.98g Brown rice
Protein 3.8g 2.74g Amaranth grain
Fats 1.58g 0.97g Amaranth grain
Carbs 18.69g 25.58g Brown rice
Calories 102kcal 123kcal Brown rice
Starch 16.23g 24.79g Brown rice
Fructose g 0g Brown rice
Sugar g 0.24g Amaranth grain
Fiber 2.1g 1.6g Amaranth grain
Calcium 47mg 3mg Amaranth grain
Iron 2.1mg 0.56mg Amaranth grain
Magnesium 65mg 39mg Amaranth grain
Phosphorus 148mg 103mg Amaranth grain
Potassium 135mg 86mg Amaranth grain
Sodium 6mg 4mg Brown rice
Zinc 0.86mg 0.71mg Amaranth grain
Copper 0.149mg 0.106mg Amaranth grain
Vitamin A IU 0IU Brown rice
Vitamin E 0.19mg 0.17mg Amaranth grain
Vitamin D IU 0IU Brown rice
Vitamin D µg 0µg Brown rice
Vitamin C mg 0mg 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 mg 0.38mg Brown rice
Vitamin B6 0.113mg 0.123mg Brown rice
Folate 22µg 9µg Amaranth grain
Vitamin B12 µg 0µg Brown rice
Vitamin K µg 0.2µg Brown rice
Tryptophan mg 0.033mg Brown rice
Threonine mg 0.095mg Brown rice
Isoleucine mg 0.109mg Brown rice
Leucine mg 0.214mg Brown rice
Lysine mg 0.099mg Brown rice
Methionine mg 0.058mg Brown rice
Phenylalanine mg 0.133mg Brown rice
Valine mg 0.151mg Brown rice
Histidine mg 0.066mg Brown rice
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.26g Amaranth grain
Monounsaturated Fat g 0.369g Brown rice
Polyunsaturated fat g 0.366g Brown rice

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
14
Brown rice
Mineral Summary Score
36
Amaranth grain
20
Brown rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
16%
Brown rice
Carbohydrates
19%
Amaranth grain
26%
Brown rice
Fats
7%
Amaranth grain
4%
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 Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.24g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.