Bran vs. Amaranth — In-Depth Nutrition Comparison
Compare
What are the main differences between bran and amaranth?
- Bran is richer in vitamin B1, yet amaranth is richer in iron, copper, vitamin B6, and magnesium.
- Amaranth's daily need coverage for iron is 15% higher.
- Bran has 11 times more vitamin B1 than amaranth. Bran has 0.16mg of vitamin B1, while amaranth has 0.015mg.
- Bran has a lower glycemic index than amaranth.
We used Oat bran, cooked and Amaranth grain, cooked types in this comparison.
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.
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +12.9% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +62.5% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +46.7% |
| Contains more IronIron | +138.6% |
| Contains more CopperCopper | +125.8% |
| Contains more ZincZinc | +62.3% |
| Contains more PhosphorusPhosphorus | +24.4% |
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 B1Vitamin B1 | +966.7% |
| Contains more Vitamin B2Vitamin B2 | +54.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +63.2% |
| Contains more Vitamin B6Vitamin B6 | +352% |
| Contains more FolateFolate | +266.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.88mg | 2.1mg | 15% |
| Vitamin B1 | 0.16mg | 0.015mg | 12% |
| Copper | 0.066mg | 0.149mg | 9% |
| Starch | 16.23g | 7% | |
| Vitamin B6 | 0.025mg | 0.113mg | 7% |
| Magnesium | 40mg | 65mg | 6% |
| Manganese | 0.964mg | 0.854mg | 5% |
| Folate | 6µg | 22µg | 4% |
| Vitamin B5 | 0.217mg | 4% | |
| Calcium | 10mg | 47mg | 4% |
| Selenium | 7.7µg | 5.5µg | 4% |
| Phosphorus | 119mg | 148mg | 4% |
| Calories | 40kcal | 102kcal | 3% |
| Zinc | 0.53mg | 0.86mg | 3% |
| Carbs | 11.44g | 18.69g | 2% |
| Polyunsaturated fat | 0.339g | 2% | |
| Fiber | 2.6g | 2.1g | 2% |
| Monounsaturated fat | 0.291g | 1% | |
| Fats | 0.86g | 1.58g | 1% |
| Saturated fat | 0.163g | 1% | |
| Vitamin B3 | 0.144mg | 0.235mg | 1% |
| Vitamin B2 | 0.034mg | 0.022mg | 1% |
| Protein | 3.21g | 3.8g | 1% |
| Potassium | 92mg | 135mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Net carbs | 8.84g | 16.59g | N/A |
| Sodium | 1mg | 6mg | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +11.8% |
| Contains more ProteinProtein | +18.4% |
| Contains more FatsFats | +83.7% |
| Contains more CarbsCarbs | +63.4% |
| Contains more OtherOther | +57.1% |
