Amaranth vs. Wild rice — In-Depth Nutrition Comparison
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Differences between amaranth and wild rice
- Amaranth has more manganese, iron, phosphorus, selenium, and magnesium, while wild rice has more vitamin B3.
- Amaranth's daily need coverage for manganese is 25% higher.
- Wild rice contains 16 times less calcium than amaranth. Amaranth contains 47mg of calcium, while wild rice contains 3mg.
- Wild rice has a lower glycemic index. The glycemic index of wild rice is 57, while the glycemic index of amaranth is 97.
The food types used in this comparison are Amaranth grain, cooked and Wild rice, cooked.
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.
| Contains more MagnesiumMagnesium | +103.1% |
| Contains more CalciumCalcium | +1466.7% |
| Contains more PotassiumPotassium | +33.7% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +23.1% |
| Contains more PhosphorusPhosphorus | +80.5% |
| Contains more ManganeseManganese | +202.8% |
| Contains more SeleniumSelenium | +587.5% |
| Contains more ZincZinc | +55.8% |
| Contains less SodiumSodium | -50% |
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 | +26.3% |
| Contains more Vitamin B1Vitamin B1 | +246.7% |
| Contains more Vitamin B2Vitamin B2 | +295.5% |
| Contains more Vitamin B3Vitamin B3 | +447.7% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
| Contains more FolateFolate | +18.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.282mg | 25% |
| Iron | 2.1mg | 0.6mg | 19% |
| Selenium | 5.5µg | 0.8µg | 9% |
| Phosphorus | 148mg | 82mg | 9% |
| Magnesium | 65mg | 32mg | 8% |
| Starch | 16.23g | 7% | |
| Vitamin B3 | 0.235mg | 1.287mg | 7% |
| Vitamin B2 | 0.022mg | 0.087mg | 5% |
| Zinc | 0.86mg | 1.34mg | 4% |
| Calcium | 47mg | 3mg | 4% |
| Vitamin B1 | 0.015mg | 0.052mg | 3% |
| Vitamin B5 | 0.154mg | 3% | |
| Copper | 0.149mg | 0.121mg | 3% |
| Choline | 10.2mg | 2% | |
| Vitamin B6 | 0.113mg | 0.135mg | 2% |
| Fats | 1.58g | 0.34g | 2% |
| Potassium | 135mg | 101mg | 1% |
| Folate | 22µg | 26µg | 1% |
| Carbs | 18.69g | 21.34g | 1% |
| Polyunsaturated fat | 0.213g | 1% | |
| Fiber | 2.1g | 1.8g | 1% |
| Calories | 102kcal | 101kcal | 0% |
| Protein | 3.8g | 3.99g | 0% |
| Net carbs | 16.59g | 19.54g | N/A |
| Sugar | 0.73g | N/A | |
| Sodium | 6mg | 3mg | 0% |
| Vitamin E | 0.19mg | 0.24mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.049g | 0% | |
| Monounsaturated fat | 0.05g | 0% | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.167mg | 0% | |
| Leucine | 0.276mg | 0% | |
| Lysine | 0.17mg | 0% | |
| Methionine | 0.119mg | 0% | |
| Phenylalanine | 0.195mg | 0% | |
| Valine | 0.232mg | 0% | |
| Histidine | 0.104mg | 0% | |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +364.7% |
| Contains more OtherOther | +92.5% |
| Contains more CarbsCarbs | +14.2% |
~equal in
Protein
~3.99g
~equal in
Water
~73.93g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
