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Amaranth grain vs Rye - In-Depth Nutrition Comparison

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The main differences between Amaranth grain and Rye

  • Amaranth grain contains less Manganese, Fiber, Phosphorus, Vitamin B3, Vitamin B1, Copper, Vitamin B2, Zinc, Selenium, and Vitamin B6 than Rye.
  • Daily need coverage for Manganese from Rye is 75% higher.

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

Infographic

Amaranth grain vs Rye 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
Contains more Calcium +95.8%
Contains more Iron +25.2%
Contains more Magnesium +69.2%
Contains more Phosphorus +124.3%
Contains more Potassium +277.8%
Contains less Sodium -66.7%
Contains more Zinc +208.1%
Contains more Copper +146.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +95.8%
Contains more Iron +25.2%
Contains more Magnesium +69.2%
Contains more Phosphorus +124.3%
Contains more Potassium +277.8%
Contains less Sodium -66.7%
Contains more Zinc +208.1%
Contains more Copper +146.3%

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
:
12
Rye
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +1040.9%
Contains more Vitamin B3 +1717%
Contains more Vitamin B6 +160.2%
Contains more Folate +72.7%
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 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +1040.9%
Contains more Vitamin B3 +1717%
Contains more Vitamin B6 +160.2%
Contains more Folate +72.7%

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 Rye
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Rye Opinion
Net carbs 16.59g 60.76g Rye
Protein 3.8g 10.34g Rye
Fats 1.58g 1.63g Rye
Carbs 18.69g 75.86g Rye
Calories 102kcal 338kcal Rye
Starch 16.23g g Amaranth grain
Fructose g 0.11g Rye
Sugar g 0.98g Amaranth grain
Fiber 2.1g 15.1g Rye
Calcium 47mg 24mg Amaranth grain
Iron 2.1mg 2.63mg Rye
Magnesium 65mg 110mg Rye
Phosphorus 148mg 332mg Rye
Potassium 135mg 510mg Rye
Sodium 6mg 2mg Rye
Zinc 0.86mg 2.65mg Rye
Copper 0.149mg 0.367mg Rye
Vitamin A IU 11IU Rye
Vitamin E 0.19mg 0.85mg Rye
Vitamin D IU 0IU Rye
Vitamin D µg 0µg Rye
Vitamin C mg 0mg Rye
Vitamin B1 0.015mg 0.316mg Rye
Vitamin B2 0.022mg 0.251mg Rye
Vitamin B3 0.235mg 4.27mg Rye
Vitamin B5 mg 1.456mg Rye
Vitamin B6 0.113mg 0.294mg Rye
Folate 22µg 38µg Rye
Vitamin B12 µg 0µg Rye
Vitamin K µg 5.9µg Rye
Tryptophan mg 0.108mg Rye
Threonine mg 0.289mg Rye
Isoleucine mg 0.208mg Rye
Leucine mg 0.563mg Rye
Lysine mg 0.286mg Rye
Methionine mg 0.153mg Rye
Phenylalanine mg 0.435mg Rye
Valine mg 0.317mg Rye
Histidine mg 0.189mg Rye
Cholesterol mg 0mg Amaranth grain
Trans Fat g 0g Amaranth grain
Saturated Fat g 0.197g Amaranth grain
Monounsaturated Fat g 0.208g Rye
Polyunsaturated fat g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Rye
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
36
Rye
Mineral Summary Score
36
Amaranth grain
71
Rye

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
62%
Rye
Carbohydrates
19%
Amaranth grain
76%
Rye
Fats
7%
Amaranth grain
8%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 63)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.98g)
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 - 0.197g)

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. 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.