Amaranth vs. Rice — In-Depth Nutrition Comparison
Compare
What are the differences between amaranth and rice?
- Amaranth is richer than rice in iron, manganese, phosphorus, magnesium, copper, and fiber.
- Amaranth's daily need coverage for iron is 24% more.
- Amaranth has 7 times more folate than rice. While amaranth has 22µg of folate, rice has only 3µg.
- The glycemic index of rice is lower.
We used Amaranth grain, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt types in this article.
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.
| Contains more MagnesiumMagnesium | +441.7% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +285.7% |
| Contains more IronIron | +950% |
| Contains more CopperCopper | +115.9% |
| Contains more ZincZinc | +75.5% |
| Contains more PhosphorusPhosphorus | +244.2% |
| Contains more ManganeseManganese | +80.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +36.4% |
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 | +375% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
| Contains more FolateFolate | +633.3% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B3Vitamin B3 | +70.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 0.2mg | 24% |
| Manganese | 0.854mg | 0.472mg | 17% |
| Phosphorus | 148mg | 43mg | 15% |
| Magnesium | 65mg | 12mg | 13% |
| Copper | 0.149mg | 0.069mg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Starch | 16.23g | 7% | |
| Fiber | 2.1g | 0.4g | 7% |
| Folate | 22µg | 3µg | 5% |
| Selenium | 5.5µg | 7.5µg | 4% |
| Calcium | 47mg | 10mg | 4% |
| Zinc | 0.86mg | 0.49mg | 3% |
| Potassium | 135mg | 35mg | 3% |
| Carbs | 18.69g | 28.17g | 3% |
| Protein | 3.8g | 2.69g | 2% |
| Fats | 1.58g | 0.28g | 2% |
| Vitamin B6 | 0.113mg | 0.093mg | 2% |
| Polyunsaturated fat | 0.076g | 1% | |
| Vitamin E | 0.19mg | 0.04mg | 1% |
| Vitamin B2 | 0.022mg | 0.013mg | 1% |
| Vitamin B3 | 0.235mg | 0.4mg | 1% |
| Calories | 102kcal | 130kcal | 1% |
| Net carbs | 16.59g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin B1 | 0.015mg | 0.02mg | 0% |
| Saturated fat | 0.077g | 0% | |
| Choline | 2.1mg | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.3% |
| Contains more FatsFats | +464.3% |
| Contains more OtherOther | +83.3% |
| Contains more CarbsCarbs | +50.7% |
~equal in
Water
~68.44g