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Amaranth grain vs Wild rice - In-Depth Nutrition Comparison

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Significant differences between Amaranth grain and Wild rice

  • The amount of Zinc, Copper, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, Manganese, Vitamin B2, Folate, and Fiber in Wild rice is higher than in Amaranth grain.
  • Wild rice covers your daily Zinc needs 46% more than Amaranth grain.

Specific food types used in this comparison are Amaranth grain, cooked and Wild rice, raw.

Infographic

Amaranth grain vs Wild rice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +123.8%
Contains less Sodium -14.3%
Contains more Magnesium +172.3%
Contains more Phosphorus +192.6%
Contains more Potassium +216.3%
Contains more Zinc +593%
Contains more Copper +251.7%
Equal in Iron - 1.96
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +123.8%
Contains less Sodium -14.3%
Contains more Magnesium +172.3%
Contains more Phosphorus +192.6%
Contains more Potassium +216.3%
Contains more Zinc +593%
Contains more Copper +251.7%
Equal in Iron - 1.96

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 more Vitamin E +331.6%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +1090.9%
Contains more Vitamin B3 +2765.1%
Contains more Vitamin B6 +246%
Contains more Folate +331.8%
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 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin E +331.6%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +1090.9%
Contains more Vitamin B3 +2765.1%
Contains more Vitamin B6 +246%
Contains more Folate +331.8%

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

All nutrients comparison - raw data values

Nutrient Amaranth grain Wild rice Opinion
Net carbs 16.59g 68.7g Wild rice
Protein 3.8g 14.73g Wild rice
Fats 1.58g 1.08g Amaranth grain
Carbs 18.69g 74.9g Wild rice
Calories 102kcal 357kcal Wild rice
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 2.5g Amaranth grain
Fiber 2.1g 6.2g Wild rice
Calcium 47mg 21mg Amaranth grain
Iron 2.1mg 1.96mg Amaranth grain
Magnesium 65mg 177mg Wild rice
Phosphorus 148mg 433mg Wild rice
Potassium 135mg 427mg Wild rice
Sodium 6mg 7mg Amaranth grain
Zinc 0.86mg 5.96mg Wild rice
Copper 0.149mg 0.524mg Wild rice
Vitamin A IU 19IU Wild rice
Vitamin E 0.19mg 0.82mg Wild rice
Vitamin D IU 0IU Wild rice
Vitamin D µg 0µg Wild rice
Vitamin C mg 0mg Wild rice
Vitamin B1 0.015mg 0.115mg Wild rice
Vitamin B2 0.022mg 0.262mg Wild rice
Vitamin B3 0.235mg 6.733mg Wild rice
Vitamin B5 mg 1.074mg Wild rice
Vitamin B6 0.113mg 0.391mg Wild rice
Folate 22µg 95µg Wild rice
Vitamin B12 µg 0µg Wild rice
Vitamin K µg 1.9µg Wild rice
Tryptophan mg 0.179mg Wild rice
Threonine mg 0.469mg Wild rice
Isoleucine mg 0.618mg Wild rice
Leucine mg 1.018mg Wild rice
Lysine mg 0.629mg Wild rice
Methionine mg 0.438mg Wild rice
Phenylalanine mg 0.721mg Wild rice
Valine mg 0.858mg Wild rice
Histidine mg 0.384mg Wild rice
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.156g Amaranth grain
Monounsaturated Fat g 0.159g Wild rice
Polyunsaturated fat g 0.676g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Wild rice
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
39
Wild rice
Mineral Summary Score
36
Amaranth grain
96
Wild rice

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
88%
Wild rice
Carbohydrates
19%
Amaranth grain
75%
Wild rice
Fats
7%
Amaranth grain
5%
Wild rice

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 40)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
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 - 0.156g)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.