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Bran vs Amaranth grain - In-Depth Nutrition Comparison

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A recap on differences between Bran and Amaranth grain

  • Amaranth grain has less Manganese, Vitamin B1, Phosphorus, Selenium, Fiber, Iron, Magnesium, Copper, Zinc, and Vitamin B2.
  • Bran covers your daily Manganese needs 208% more than Amaranth grain.
  • Amaranth grain contains 78 times less Vitamin B1 than Bran. Bran 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 203% 168% 315% 50% 1% 85% 135%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
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%

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
Bran
12
:
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%
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%
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%

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.
Bran 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 Amaranth grain Opinion
Net carbs 50.82g 16.59g Bran
Protein 17.3g 3.8g Bran
Fats 7.03g 1.58g Bran
Carbs 66.22g 18.69g Bran
Calories 246kcal 102kcal Bran
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 1.45g g Amaranth grain
Fiber 15.4g 2.1g Bran
Calcium 58mg 47mg Bran
Iron 5.41mg 2.1mg Bran
Magnesium 235mg 65mg Bran
Phosphorus 734mg 148mg Bran
Potassium 566mg 135mg Bran
Sodium 4mg 6mg Bran
Zinc 3.11mg 0.86mg Bran
Copper 0.403mg 0.149mg Bran
Vitamin A 0IU IU Bran
Vitamin E 1.01mg 0.19mg Bran
Vitamin D 0IU IU Bran
Vitamin D 0µg µg Bran
Vitamin C 0mg mg Bran
Vitamin B1 1.17mg 0.015mg Bran
Vitamin B2 0.22mg 0.022mg Bran
Vitamin B3 0.934mg 0.235mg Bran
Vitamin B5 1.494mg mg Bran
Vitamin B6 0.165mg 0.113mg Bran
Folate 52µg 22µg Bran
Vitamin B12 0µg µg Bran
Vitamin K 3.2µg µg Bran
Tryptophan 0.335mg mg Bran
Threonine 0.502mg mg Bran
Isoleucine 0.668mg mg Bran
Leucine 1.374mg mg Bran
Lysine 0.76mg mg Bran
Methionine 0.335mg mg Bran
Phenylalanine 0.908mg mg Bran
Valine 0.964mg mg Bran
Histidine 0.41mg mg Bran
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 1.328g g Amaranth grain
Monounsaturated Fat 2.376g g Bran
Polyunsaturated fat 2.766g g Bran

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bran 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
46
Bran
5
Amaranth grain
Mineral Summary Score
122
Bran
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
104%
Bran
23%
Amaranth grain
Carbohydrates
66%
Bran
19%
Amaranth grain
Fats
32%
Bran
7%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bran
Bran is lower in glycemic index (difference - 41)
Which food is cheaper?
Bran
Bran is cheaper (difference - $3)
Which food is richer in minerals?
Bran
Bran is relatively richer in minerals
Which food is richer in vitamins?
Bran
Bran 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

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. Bran - 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.