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Cereal vs Amaranth grain - In-Depth Nutrition Comparison

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Significant differences between Cereal and Amaranth grain

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, and Zinc, however Amaranth grain is richer in Magnesium, and Phosphorus.
  • Cereal covers your daily Vitamin B1 needs 523% more than Amaranth grain.
  • Amaranth grain has 176 times less Vitamin B2 than Cereal. Cereal has 3.87mg of Vitamin B2, while Amaranth grain has 0.022mg.
  • Amaranth grain contains less Sodium.

Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Amaranth grain, cooked.

Infographic

Cereal vs Amaranth grain 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 Iron +1521.9%
Contains more Zinc +783.7%
Contains more Calcium +370%
Contains more Magnesium +242.1%
Contains more Phosphorus +92.2%
Contains more Potassium +28.6%
Contains less Sodium -99.2%
Equal in Copper - 0.149
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Iron +1521.9%
Contains more Zinc +783.7%
Contains more Calcium +370%
Contains more Magnesium +242.1%
Contains more Phosphorus +92.2%
Contains more Potassium +28.6%
Contains less Sodium -99.2%
Equal in Copper - 0.149

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
Cereal
8
:
Contains more Vitamin B1 +41820%
Contains more Vitamin B2 +17490.9%
Contains more Vitamin B3 +12504.3%
Contains more Vitamin B6 +5197.3%
Contains more Vitamin E +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 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 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +41820%
Contains more Vitamin B2 +17490.9%
Contains more Vitamin B3 +12504.3%
Contains more Vitamin B6 +5197.3%
Contains more Vitamin E +137.5%

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.
Cereal Amaranth grain
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Amaranth grain Opinion
Net carbs 85.45g 16.59g Cereal
Protein 6.06g 3.8g Cereal
Fats 1.08g 1.58g Amaranth grain
Carbs 86.85g 18.69g Cereal
Calories 378kcal 102kcal Cereal
Starch g 16.23g Amaranth grain
Fructose 0.26g g Cereal
Sugar 10.35g g Amaranth grain
Fiber 1.4g 2.1g Amaranth grain
Calcium 10mg 47mg Amaranth grain
Iron 34.06mg 2.1mg Cereal
Magnesium 19mg 65mg Amaranth grain
Phosphorus 77mg 148mg Amaranth grain
Potassium 105mg 135mg Amaranth grain
Sodium 795mg 6mg Amaranth grain
Zinc 7.6mg 0.86mg Cereal
Copper 0.137mg 0.149mg Amaranth grain
Vitamin A 2792IU IU Cereal
Vitamin E 0.08mg 0.19mg Amaranth grain
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 38.5mg mg Cereal
Vitamin B1 6.288mg 0.015mg Cereal
Vitamin B2 3.87mg 0.022mg Cereal
Vitamin B3 29.62mg 0.235mg Cereal
Vitamin B5 0.226mg mg Cereal
Vitamin B6 5.986mg 0.113mg Cereal
Folate µg 22µg Amaranth grain
Vitamin B12 µg µg
Vitamin K 0µg µg Cereal
Tryptophan 0.066mg mg Cereal
Threonine 0.241mg mg Cereal
Isoleucine 0.26mg mg Cereal
Leucine 0.767mg mg Cereal
Lysine 0.113mg mg Cereal
Methionine 0.13mg mg Cereal
Phenylalanine 0.365mg mg Cereal
Valine 0.344mg mg Cereal
Histidine 0.162mg mg Cereal
Cholesterol mg mg
Trans Fat g g
Saturated Fat 0.26g g Amaranth grain
Monounsaturated Fat 0.204g g Cereal
Polyunsaturated fat 0.354g g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Amaranth grain
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
393
Cereal
5
Amaranth grain
Mineral Summary Score
212
Cereal
36
Amaranth grain

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
36%
Cereal
23%
Amaranth grain
Carbohydrates
87%
Cereal
19%
Amaranth grain
Fats
5%
Cereal
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 28)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 789mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.26g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.