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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.

Infographic

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
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 +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%

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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Amaranth grain Opinion
Net carbs 9.97g 16.59g Amaranth grain
Protein 2.37g 3.8g Amaranth grain
Fats 1.36g 1.58g Amaranth grain
Carbs 11.67g 18.69g Amaranth grain
Calories 68kcal 102kcal Amaranth grain
Starch 10.37g 16.23g Amaranth grain
Fructose 0g g Oatmeal
Sugar 0.46g g Amaranth grain
Fiber 1.7g 2.1g Amaranth grain
Calcium 80mg 47mg Oatmeal
Iron 5.96mg 2.1mg Oatmeal
Magnesium 26mg 65mg Amaranth grain
Phosphorus 77mg 148mg Amaranth grain
Potassium 61mg 135mg Amaranth grain
Sodium 49mg 6mg Amaranth grain
Zinc 0.62mg 0.86mg Amaranth grain
Copper 0.066mg 0.149mg Amaranth grain
Vitamin A 433IU IU Oatmeal
Vitamin E 0.07mg 0.19mg Amaranth grain
Vitamin D 0IU IU Oatmeal
Vitamin D 0µg µg Oatmeal
Vitamin C 0mg mg Oatmeal
Vitamin B1 0.26mg 0.015mg Oatmeal
Vitamin B2 0.215mg 0.022mg Oatmeal
Vitamin B3 3.025mg 0.235mg Oatmeal
Vitamin B5 0.317mg mg Oatmeal
Vitamin B6 0.29mg 0.113mg Oatmeal
Folate 44µg 22µg Oatmeal
Vitamin B12 0µg µg Oatmeal
Vitamin K 0.4µg µg Oatmeal
Tryptophan 0.04mg mg Oatmeal
Threonine 0.083mg mg Oatmeal
Isoleucine 0.105mg mg Oatmeal
Leucine 0.2mg mg Oatmeal
Lysine 0.135mg mg Oatmeal
Methionine 0.04mg mg Oatmeal
Phenylalanine 0.13mg mg Oatmeal
Valine 0.151mg mg Oatmeal
Histidine 0.057mg mg Oatmeal
Cholesterol 0mg mg Amaranth grain
Trans Fat 0.003g g Amaranth grain
Saturated Fat 0.226g g Amaranth grain
Monounsaturated Fat 0.391g g Oatmeal
Polyunsaturated fat 0.426g g Oatmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
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

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 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 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 - 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.

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.