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Amaranth vs. Rye — In-Depth Nutrition Comparison

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The main differences between amaranth and rye

  • Amaranth contains less manganese, fiber, phosphorus, vitamin B3, vitamin B1, copper, vitamin B2, zinc, selenium, and vitamin B6 than rye.
  • Daily need coverage for manganese for rye is 75% higher.
  • Amaranth has a higher glycemic index than rye.

Food types used in this article are Amaranth grain, cooked and Rye grain.

Infographic

Amaranth vs Rye 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" 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +95.8%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +277.8%
Contains more IronIron +25.2%
Contains more CopperCopper +146.3%
Contains more ZincZinc +208.1%
Contains more PhosphorusPhosphorus +124.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +201.8%
Contains more SeleniumSelenium +152.7%

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%
Rye
Rye
10
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin EVitamin E +347.4%
Contains more Vitamin B1Vitamin B1 +2006.7%
Contains more Vitamin B2Vitamin B2 +1040.9%
Contains more Vitamin B3Vitamin B3 +1717%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more FolateFolate +72.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Rye DV% diff.
Manganese 0.854mg 2.577mg 75%
Fiber 2.1g 15.1g 52%
Vitamin B5 1.456mg 29%
Phosphorus 148mg 332mg 26%
Vitamin B1 0.015mg 0.316mg 25%
Vitamin B3 0.235mg 4.27mg 25%
Copper 0.149mg 0.367mg 24%
Carbs 18.69g 75.86g 19%
Vitamin B2 0.022mg 0.251mg 18%
Zinc 0.86mg 2.65mg 16%
Selenium 5.5µg 13.9µg 15%
Vitamin B6 0.113mg 0.294mg 14%
Protein 3.8g 10.34g 13%
Calories 102kcal 338kcal 12%
Magnesium 65mg 110mg 11%
Potassium 135mg 510mg 11%
Starch 16.23g 7%
Iron 2.1mg 2.63mg 7%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 5%
Vitamin E 0.19mg 0.85mg 4%
Folate 22µg 38µg 4%
Calcium 47mg 24mg 2%
Saturated fat 0.197g 1%
Monounsaturated fat 0.208g 1%
Fats 1.58g 1.63g 0%
Net carbs 16.59g 60.76g N/A
Sugar 0.98g N/A
Sodium 6mg 2mg 0%
Vitamin A 1µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +609.1%
Contains more ProteinProtein +172.1%
Contains more CarbsCarbs +305.9%
Contains more OtherOther +103.9%
~equal in Fats ~1.63g

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
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.