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.
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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
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Calcium
+370%
Contains
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Iron
+950%
Contains
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Magnesium
+441.7%
Contains
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Phosphorus
+244.2%
Contains
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Potassium
+285.7%
Contains
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Zinc
+75.5%
Contains
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Copper
+115.9%
Contains
less
Sodium
-83.3%
Contains
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Calcium
+370%
Contains
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Iron
+950%
Contains
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Magnesium
+441.7%
Contains
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Phosphorus
+244.2%
Contains
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Potassium
+285.7%
Contains
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Zinc
+75.5%
Contains
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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
:
Contains
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Vitamin E
+375%
Contains
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Vitamin B2
+69.2%
Contains
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Vitamin B6
+21.5%
Contains
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Folate
+633.3%
Contains
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Vitamin B1
+33.3%
Contains
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Vitamin B3
+70.2%
Contains
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Vitamin E
+375%
Contains
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Vitamin B2
+69.2%
Contains
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Vitamin B6
+21.5%
Contains
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Folate
+633.3%
Contains
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Vitamin B1
+33.3%
Contains
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Vitamin B3
+70.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+41.3%
Contains
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Fats
+464.3%
Contains
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Other
+83.3%
Contains
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Carbs
+50.7%
Equal in Water - 68.44
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
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Protein
+41.3%
Contains
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Fats
+464.3%
Contains
more
Other
+83.3%
Contains
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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.
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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 Sugar |
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Lower in Cholesterol |
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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 | ![]() |
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Opinion |
Net carbs | 16.59g | 27.77g |
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Protein | 3.8g | 2.69g |
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Fats | 1.58g | 0.28g |
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Carbs | 18.69g | 28.17g |
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Calories | 102kcal | 130kcal |
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Starch | 16.23g |
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Sugar | 0.05g |
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Fiber | 2.1g | 0.4g |
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Calcium | 47mg | 10mg |
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Iron | 2.1mg | 0.2mg |
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Magnesium | 65mg | 12mg |
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Phosphorus | 148mg | 43mg |
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Potassium | 135mg | 35mg |
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Sodium | 6mg | 1mg |
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Zinc | 0.86mg | 0.49mg |
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Copper | 0.149mg | 0.069mg |
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Vitamin E | 0.19mg | 0.04mg |
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Vitamin B1 | 0.015mg | 0.02mg |
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Vitamin B2 | 0.022mg | 0.013mg |
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Vitamin B3 | 0.235mg | 0.4mg |
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Vitamin B5 | 0.39mg |
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Vitamin B6 | 0.113mg | 0.093mg |
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Folate | 22µg | 3µg |
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Tryptophan | 0.031mg |
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Threonine | 0.096mg |
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Isoleucine | 0.116mg |
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Leucine | 0.222mg |
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Lysine | 0.097mg |
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Methionine | 0.063mg |
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Phenylalanine | 0.144mg |
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Valine | 0.164mg |
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Histidine | 0.063mg |
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Saturated Fat | 0.077g |
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Monounsaturated Fat | 0.088g |
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Polyunsaturated fat | 0.076g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

5%

Minerals Daily Need Coverage Score
36%

10%

Comparison summary
Which food contains less Sodium?

Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?

Rice is lower in glycemic index (difference - 37)
Which food is cheaper?

Rice is cheaper (difference - $2)
Which food is richer in vitamins?

Rice is relatively richer in vitamins
Which food is lower in Sugar?

Amaranth grain is lower in Sugar (difference - 0.05g)
Which food is lower in Cholesterol?

Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?

Amaranth grain is lower in Saturated Fat (difference - 0.077g)
Which food is richer in minerals?

Amaranth grain is relatively richer in minerals