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Oat vs Amaranth grain - In-Depth Nutrition Comparison

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Significant differences between Oat and Amaranth grain

  • The amount of Manganese, Vitamin B1, Phosphorus, Copper, Fiber, Iron, Zinc, Magnesium, Vitamin B2, and Potassium in Oat is higher than in Amaranth grain.
  • Oat covers your daily Manganese needs 177% more than Amaranth grain.
  • Amaranth grain has 51 times less Vitamin B1 than Oat. Oat has 0.763mg of Vitamin B1, while Amaranth grain has 0.015mg.

Specific food types used in this comparison are Oats and Amaranth grain, cooked.

Infographic

Oat 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 +14.9%
Contains more Iron +124.8%
Contains more Magnesium +172.3%
Contains more Phosphorus +253.4%
Contains more Potassium +217.8%
Contains less Sodium -66.7%
Contains more Zinc +361.6%
Contains more Copper +320.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Calcium +14.9%
Contains more Iron +124.8%
Contains more Magnesium +172.3%
Contains more Phosphorus +253.4%
Contains more Potassium +217.8%
Contains less Sodium -66.7%
Contains more Zinc +361.6%
Contains more Copper +320.1%

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
Oat
10
:
Contains more Vitamin B1 +4986.7%
Contains more Vitamin B2 +531.8%
Contains more Vitamin B3 +308.9%
Contains more Folate +154.5%
Equal in Vitamin B6 - 0.113
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
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 +4986.7%
Contains more Vitamin B2 +531.8%
Contains more Vitamin B3 +308.9%
Contains more Folate +154.5%
Equal in Vitamin B6 - 0.113

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.
Oat 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 Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oat Amaranth grain Opinion
Net carbs 55.67g 16.59g Oat
Protein 16.89g 3.8g Oat
Fats 6.9g 1.58g Oat
Carbs 66.27g 18.69g Oat
Calories 389kcal 102kcal Oat
Starch g 16.23g Amaranth grain
Fructose g g
Sugar g g
Fiber 10.6g 2.1g Oat
Calcium 54mg 47mg Oat
Iron 4.72mg 2.1mg Oat
Magnesium 177mg 65mg Oat
Phosphorus 523mg 148mg Oat
Potassium 429mg 135mg Oat
Sodium 2mg 6mg Oat
Zinc 3.97mg 0.86mg Oat
Copper 0.626mg 0.149mg Oat
Vitamin A 0IU IU Oat
Vitamin E mg 0.19mg Amaranth grain
Vitamin D 0IU IU Oat
Vitamin D 0µg µg Oat
Vitamin C 0mg mg Oat
Vitamin B1 0.763mg 0.015mg Oat
Vitamin B2 0.139mg 0.022mg Oat
Vitamin B3 0.961mg 0.235mg Oat
Vitamin B5 1.349mg mg Oat
Vitamin B6 0.119mg 0.113mg Oat
Folate 56µg 22µg Oat
Vitamin B12 0µg µg Oat
Vitamin K µg µg
Tryptophan 0.234mg mg Oat
Threonine 0.575mg mg Oat
Isoleucine 0.694mg mg Oat
Leucine 1.284mg mg Oat
Lysine 0.701mg mg Oat
Methionine 0.312mg mg Oat
Phenylalanine 0.895mg mg Oat
Valine 0.937mg mg Oat
Histidine 0.405mg mg Oat
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 1.217g g Amaranth grain
Monounsaturated Fat 2.178g g Oat
Polyunsaturated fat 2.535g g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33
Oat
5
Amaranth grain
Mineral Summary Score
112
Oat
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
101%
Oat
23%
Amaranth grain
Carbohydrates
66%
Oat
19%
Amaranth grain
Fats
32%
Oat
7%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Oat
Oat is lower in glycemic index (difference - 38)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is richer in vitamins?
Oat
Oat 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 Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 1.217g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.