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Oatmeal vs Amaranth grain - In-Depth Nutrition Comparison

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A recap on differences between Oatmeal and Amaranth grain

  • Oatmeal has more Iron, Vitamin B1, Vitamin B3, Vitamin B2, Vitamin B6, and Folate, however Amaranth grain is higher in Manganese, Phosphorus, Magnesium, and Copper.
  • Oatmeal covers your daily Iron needs 48% more than Amaranth grain.
  • Amaranth grain contains 17 times less Vitamin B1 than Oatmeal. Oatmeal contains 0.26mg of Vitamin B1, while Amaranth grain contains 0.015mg.

Food varieties used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Amaranth grain, cooked.

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Oatmeal 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 +183.8%
Contains more Calcium +70.2%
Contains more Potassium +121.3%
Contains more Magnesium +150%
Contains more Copper +125.8%
Contains more Zinc +38.7%
Contains more Phosphorus +92.2%
Contains less Sodium -87.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 224% 24% 6% 19% 22% 17% 33% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +183.8%
Contains more Calcium +70.2%
Contains more Potassium +121.3%
Contains more Magnesium +150%
Contains more Copper +125.8%
Contains more Zinc +38.7%
Contains more Phosphorus +92.2%
Contains less Sodium -87.8%

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
Oatmeal
11
:
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +1187.2%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%
Contains more Vitamin E +171.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 26% 2% 0% 65% 50% 57% 20% 67% 0% 1% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 4% 6% 5% 0% 27% 0% 0% 17%
Contains more Vitamin B1 +1633.3%
Contains more Vitamin B2 +877.3%
Contains more Vitamin B3 +1187.2%
Contains more Vitamin B6 +156.6%
Contains more Folate +100%
Contains more Vitamin E +171.4%

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
27
Oatmeal
5
Amaranth grain
Mineral Summary Score
44
Oatmeal
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
14%
Oatmeal
23%
Amaranth grain
Carbohydrates
12%
Oatmeal
19%
Amaranth grain
Fats
6%
Oatmeal
7%
Amaranth grain

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 18)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $3)
Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.226g)
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.

All nutrients comparison - raw data values

Nutrient Oatmeal Amaranth grain Opinion
Calories 68 102 Amaranth grain
Protein 2.37 3.8 Amaranth grain
Fats 1.36 1.58 Amaranth grain
Vitamin C 0 Oatmeal
Carbs 11.67 18.69 Amaranth grain
Cholesterol 0 Amaranth grain
Vitamin D 0 Oatmeal
Iron 5.96 2.1 Oatmeal
Calcium 80 47 Oatmeal
Potassium 61 135 Amaranth grain
Magnesium 26 65 Amaranth grain
Sugar 0.46 Amaranth grain
Fiber 1.7 2.1 Amaranth grain
Copper 0.066 0.149 Amaranth grain
Zinc 0.62 0.86 Amaranth grain
Starch 10.37 16.23 Amaranth grain
Phosphorus 77 148 Amaranth grain
Sodium 49 6 Amaranth grain
Vitamin A 433 Oatmeal
Vitamin E 0.07 0.19 Amaranth grain
Vitamin D 0 Oatmeal
Vitamin B1 0.26 0.015 Oatmeal
Vitamin B2 0.215 0.022 Oatmeal
Vitamin B3 3.025 0.235 Oatmeal
Vitamin B5 0.317 Oatmeal
Vitamin B6 0.29 0.113 Oatmeal
Vitamin B12 0 Oatmeal
Vitamin K 0.4 Oatmeal
Folate 44 22 Oatmeal
Trans Fat 0.003 Amaranth grain
Saturated Fat 0.226 Amaranth grain
Monounsaturated Fat 0.391 Oatmeal
Polyunsaturated fat 0.426 Oatmeal
Tryptophan 0.04 Oatmeal
Threonine 0.083 Oatmeal
Isoleucine 0.105 Oatmeal
Leucine 0.2 Oatmeal
Lysine 0.135 Oatmeal
Methionine 0.04 Oatmeal
Phenylalanine 0.13 Oatmeal
Valine 0.151 Oatmeal
Histidine 0.057 Oatmeal
Fructose 0 Oatmeal

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.