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  6. Amaranth grain vs. Wild rice

Amaranth grain vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Amaranth grain and Wild rice

  • Amaranth grain has more Manganese, Iron, Phosphorus, Selenium, and Magnesium, while Wild rice has more Vitamin B3.
  • Amaranth grain's daily need coverage for Manganese is 25% higher.
  • Wild rice contains 16 times less Calcium than Amaranth grain. Amaranth grain contains 47mg of Calcium, while Wild rice contains 3mg.

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

Infographic

Amaranth grain vs Wild rice 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth grain
Amaranth grain
8
:
2
Wild rice
Wild rice
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +103.1%
Contains more Phosphorus +80.5%
Contains more Potassium +33.7%
Contains more Copper +23.1%
Contains more Manganese +202.8%
Contains more Selenium +587.5%
Contains less Sodium -50%
Contains more Zinc +55.8%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1466.7%
Contains more Iron +250%
Contains more Magnesium +103.1%
Contains more Phosphorus +80.5%
Contains more Potassium +33.7%
Contains more Copper +23.1%
Contains more Manganese +202.8%
Contains more Selenium +587.5%
Contains less Sodium -50%
Contains more Zinc +55.8%

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.
Amaranth grain
Amaranth grain
0
:
12
Wild rice
Wild rice
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +447.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +18.2%
Amaranth grain
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%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin E +26.3%
Contains more Vitamin B1 +246.7%
Contains more Vitamin B2 +295.5%
Contains more Vitamin B3 +447.7%
Contains more Vitamin B6 +19.5%
Contains more Folate +18.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth grain
Amaranth grain
3
:
2
Wild rice
Wild rice
Contains more Fats +364.7%
Contains more Other +92.5%
Contains more Carbs +14.2%
Equal in Protein - 3.99
Equal in Water - 73.93
Amaranth grain
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Fats +364.7%
Contains more Other +92.5%
Contains more Carbs +14.2%
Equal in Protein - 3.99
Equal in Water - 73.93

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Amaranth grain
Amaranth grain
1
:
3
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Amaranth grain
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth grain Wild rice
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Wild rice Opinion
Net carbs 16.59g 19.54g Wild rice
Protein 3.8g 3.99g Wild rice
Fats 1.58g 0.34g Amaranth grain
Carbs 18.69g 21.34g Wild rice
Calories 102kcal 101kcal Amaranth grain
Starch 16.23g Amaranth grain
Fructose 0.2g Wild rice
Sugar 0.73g Amaranth grain
Fiber 2.1g 1.8g Amaranth grain
Calcium 47mg 3mg Amaranth grain
Iron 2.1mg 0.6mg Amaranth grain
Magnesium 65mg 32mg Amaranth grain
Phosphorus 148mg 82mg Amaranth grain
Potassium 135mg 101mg Amaranth grain
Sodium 6mg 3mg Wild rice
Zinc 0.86mg 1.34mg Wild rice
Copper 0.149mg 0.121mg Amaranth grain
Manganese 0.854mg 0.282mg Amaranth grain
Selenium 5.5µg 0.8µg Amaranth grain
Vitamin A 3IU Wild rice
Vitamin E 0.19mg 0.24mg Wild rice
Vitamin B1 0.015mg 0.052mg Wild rice
Vitamin B2 0.022mg 0.087mg Wild rice
Vitamin B3 0.235mg 1.287mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.113mg 0.135mg Wild rice
Folate 22µg 26µg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Saturated Fat 0.049g Amaranth grain
Monounsaturated Fat 0.05g Wild rice
Polyunsaturated fat 0.213g 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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Amaranth grain
10%
Wild rice
Minerals Daily Need Coverage Score
43%
Amaranth grain
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 3mg)
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 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 - 0.73g)
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 - 0.049g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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 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/168897/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.