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Amaranth grain vs Rice - In-Depth Nutrition Comparison

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What are the differences between Amaranth grain and Rice?

  • Amaranth grain is richer than Rice in Iron, Manganese, Phosphorus, Magnesium, Copper, and Fiber.
  • Amaranth grain's daily need coverage for Iron is 24% more.
  • Amaranth grain has 7 times more Folate than Rice. While Amaranth grain has 22µg of Folate, Rice has only 3µg.

We used Amaranth grain, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types in this article.

Infographic

Amaranth grain vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Amaranth grain
Amaranth grain
7
:
1
Rice
Rice
Contains more Calcium +370%
Contains more Iron +950%
Contains more Magnesium +441.7%
Contains more Phosphorus +244.2%
Contains more Potassium +285.7%
Contains more Zinc +75.5%
Contains more Copper +115.9%
Contains less Sodium -83.3%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +370%
Contains more Iron +950%
Contains more Magnesium +441.7%
Contains more Phosphorus +244.2%
Contains more Potassium +285.7%
Contains more Zinc +75.5%
Contains more Copper +115.9%
Contains less Sodium -83.3%

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
Amaranth grain
Amaranth grain
4
:
8
Rice
Rice
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%
Contains more Folate +633.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +70.2%
Amaranth grain
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%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%
Contains more Folate +633.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B3 +70.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
4
:
1
Rice
Rice
Contains more Protein +41.3%
Contains more Fats +464.3%
Contains more Other +83.3%
Contains more Carbs +50.7%
Equal in Water - 68.44
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +41.3%
Contains more Fats +464.3%
Contains more Other +83.3%
Contains more Carbs +50.7%
Equal in Water - 68.44

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 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 Rice Opinion
Net carbs 16.59g 27.77g Rice
Protein 3.8g 2.69g Amaranth grain
Fats 1.58g 0.28g Amaranth grain
Carbs 18.69g 28.17g Rice
Calories 102kcal 130kcal Rice
Starch 16.23g Amaranth grain
Sugar 0.05g Amaranth grain
Fiber 2.1g 0.4g Amaranth grain
Calcium 47mg 10mg Amaranth grain
Iron 2.1mg 0.2mg Amaranth grain
Magnesium 65mg 12mg Amaranth grain
Phosphorus 148mg 43mg Amaranth grain
Potassium 135mg 35mg Amaranth grain
Sodium 6mg 1mg Rice
Zinc 0.86mg 0.49mg Amaranth grain
Copper 0.149mg 0.069mg Amaranth grain
Vitamin E 0.19mg 0.04mg Amaranth grain
Vitamin B1 0.015mg 0.02mg Rice
Vitamin B2 0.022mg 0.013mg Amaranth grain
Vitamin B3 0.235mg 0.4mg Rice
Vitamin B5 0.39mg Rice
Vitamin B6 0.113mg 0.093mg Amaranth grain
Folate 22µg 3µg Amaranth grain
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0.077g Amaranth grain
Monounsaturated Fat 0.088g Rice
Polyunsaturated fat 0.076g Rice

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
5%
Amaranth grain
5%
Rice
Minerals Daily Need Coverage Score
36%
Amaranth grain
10%
Rice

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 37)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.05g)
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 - 0.077g)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.