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  6. Bran raw vs. Amaranth grain

Bran raw vs. Amaranth grain — In-Depth Nutrition Comparison

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A recap on differences between Bran raw and Amaranth grain

  • Amaranth grain has less Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Iron, Magnesium, Copper, Zinc, and Vitamin B2.
  • Bran raw covers your daily Manganese needs 208% more than Amaranth grain.
  • Amaranth grain contains 78 times less Vitamin B1 than Bran raw. Bran raw contains 1.17mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Oat bran, raw and Amaranth grain, cooked.

Infographic

Bran raw vs Amaranth grain 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.
Bran raw
Bran raw
10
:
0
Amaranth grain
Amaranth grain
Contains more Calcium +23.4%
Contains more Iron +157.6%
Contains more Magnesium +261.5%
Contains more Phosphorus +395.9%
Contains more Potassium +319.3%
Contains less Sodium -33.3%
Contains more Zinc +261.6%
Contains more Copper +170.5%
Contains more Manganese +559.3%
Contains more Selenium +721.8%
Bran raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Amaranth grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Calcium +23.4%
Contains more Iron +157.6%
Contains more Magnesium +261.5%
Contains more Phosphorus +395.9%
Contains more Potassium +319.3%
Contains less Sodium -33.3%
Contains more Zinc +261.6%
Contains more Copper +170.5%
Contains more Manganese +559.3%
Contains more Selenium +721.8%

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.
Bran raw
Bran raw
12
:
0
Amaranth grain
Amaranth grain
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B6 +46%
Contains more Folate +136.4%
Bran raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 8%
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%
Contains more Vitamin E +431.6%
Contains more Vitamin B1 +7700%
Contains more Vitamin B2 +900%
Contains more Vitamin B3 +297.4%
Contains more Vitamin B6 +46%
Contains more Folate +136.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bran raw
Bran raw
4
:
1
Amaranth grain
Amaranth grain
Contains more Protein +355.3%
Contains more Fats +344.9%
Contains more Carbs +254.3%
Contains more Other +276.6%
Contains more Water +1047.5%
Bran raw
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
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
Contains more Protein +355.3%
Contains more Fats +344.9%
Contains more Carbs +254.3%
Contains more Other +276.6%
Contains more Water +1047.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bran raw Amaranth grain
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 Bran raw Amaranth grain Opinion
Net carbs 50.82g 16.59g Bran raw
Protein 17.3g 3.8g Bran raw
Fats 7.03g 1.58g Bran raw
Carbs 66.22g 18.69g Bran raw
Calories 246kcal 102kcal Bran raw
Starch 16.23g Amaranth grain
Sugar 1.45g Amaranth grain
Fiber 15.4g 2.1g Bran raw
Calcium 58mg 47mg Bran raw
Iron 5.41mg 2.1mg Bran raw
Magnesium 235mg 65mg Bran raw
Phosphorus 734mg 148mg Bran raw
Potassium 566mg 135mg Bran raw
Sodium 4mg 6mg Bran raw
Zinc 3.11mg 0.86mg Bran raw
Copper 0.403mg 0.149mg Bran raw
Manganese 5.63mg 0.854mg Bran raw
Selenium 45.2µg 5.5µg Bran raw
Vitamin E 1.01mg 0.19mg Bran raw
Vitamin B1 1.17mg 0.015mg Bran raw
Vitamin B2 0.22mg 0.022mg Bran raw
Vitamin B3 0.934mg 0.235mg Bran raw
Vitamin B5 1.494mg Bran raw
Vitamin B6 0.165mg 0.113mg Bran raw
Folate 52µg 22µg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.335mg Bran raw
Threonine 0.502mg Bran raw
Isoleucine 0.668mg Bran raw
Leucine 1.374mg Bran raw
Lysine 0.76mg Bran raw
Methionine 0.335mg Bran raw
Phenylalanine 0.908mg Bran raw
Valine 0.964mg Bran raw
Histidine 0.41mg Bran raw
Saturated Fat 1.328g Amaranth grain
Monounsaturated Fat 2.376g Bran raw
Polyunsaturated fat 2.766g Bran raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran raw Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
46%
Bran raw
5%
Amaranth grain
Minerals Daily Need Coverage Score
195%
Bran raw
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 41)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $3)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 1.45g)
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 - 1.328g)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/nutrients
  2. 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.