Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oats vs. Amaranth — In-Depth Nutrition Comparison

Compare

Significant differences between oats and amaranth

  • The amount of manganese, vitamin B1, phosphorus, copper, fiber, iron, zinc, magnesium, vitamin B2, and potassium in oats is higher than in amaranth.
  • Oats cover your daily manganese needs 177% more than amaranth.
  • Amaranth has 51 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while amaranth has 0.015mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of oats is 59.

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

Infographic

Oats vs Amaranth 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Contains more MagnesiumMagnesium +172.3%
Contains more CalciumCalcium +14.9%
Contains more PotassiumPotassium +217.8%
Contains more IronIron +124.8%
Contains more CopperCopper +320.1%
Contains more ZincZinc +361.6%
Contains more PhosphorusPhosphorus +253.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +475.6%

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.
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +4986.7%
Contains more Vitamin B2Vitamin B2 +531.8%
Contains more Vitamin B3Vitamin B3 +308.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +154.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.113mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Amaranth DV% diff.
Manganese 4.916mg 0.854mg 177%
Vitamin B1 0.763mg 0.015mg 62%
Phosphorus 523mg 148mg 54%
Copper 0.626mg 0.149mg 53%
Fiber 10.6g 2.1g 34%
Iron 4.72mg 2.1mg 33%
Zinc 3.97mg 0.86mg 28%
Vitamin B5 1.349mg 27%
Magnesium 177mg 65mg 27%
Protein 16.89g 3.8g 26%
Polyunsaturated fat 2.535g 17%
Carbs 66.27g 18.69g 16%
Calories 389kcal 102kcal 14%
Selenium 5.5µg 10%
Vitamin B2 0.139mg 0.022mg 9%
Potassium 429mg 135mg 9%
Folate 56µg 22µg 9%
Fats 6.9g 1.58g 8%
Starch 16.23g 7%
Saturated fat 1.217g 6%
Vitamin B3 0.961mg 0.235mg 5%
Monounsaturated fat 2.178g 5%
Calcium 54mg 47mg 1%
Vitamin E 0.19mg 1%
Net carbs 55.67g 16.59g N/A
Sodium 2mg 6mg 0%
Vitamin B6 0.119mg 0.113mg 0%
Tryptophan 0.234mg 0%
Threonine 0.575mg 0%
Isoleucine 0.694mg 0%
Leucine 1.284mg 0%
Lysine 0.701mg 0%
Methionine 0.312mg 0%
Phenylalanine 0.895mg 0%
Valine 0.937mg 0%
Histidine 0.405mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +344.5%
Contains more FatsFats +336.7%
Contains more CarbsCarbs +254.6%
Contains more OtherOther +123.4%
Contains more WaterWater +814.4%

People also compare

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Amaranth - 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.