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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.

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Oat 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
Oat
8
:
Contains more Iron +124.8%
Contains more Calcium +14.9%
Contains more Potassium +217.8%
Contains more Magnesium +172.3%
Contains more Copper +320.1%
Contains more Zinc +361.6%
Contains more Phosphorus +253.4%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 17% 38% 127% 209% 109% 225% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +124.8%
Contains more Calcium +14.9%
Contains more Potassium +217.8%
Contains more Magnesium +172.3%
Contains more Copper +320.1%
Contains more Zinc +361.6%
Contains more Phosphorus +253.4%
Contains less Sodium -66.7%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 191% 33% 19% 81% 28% 0% 0% 43%
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 +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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
101%
Oat
23%
Amaranth grain
Carbohydrates
66%
Oat
19%
Amaranth grain
Fats
32%
Oat
7%
Amaranth grain

Comparison summary table

Pay attention at 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 Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Oat 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 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 Sugars?
?
The foods are relatively equal in Sugars ( g)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Oat Amaranth grain Opinion
Calories 389 102 Oat
Protein 16.89 3.8 Oat
Fats 6.9 1.58 Oat
Vitamin C 0 Oat
Carbs 66.27 18.69 Oat
Cholesterol 0 Amaranth grain
Vitamin D 0 Oat
Iron 4.72 2.1 Oat
Calcium 54 47 Oat
Potassium 429 135 Oat
Magnesium 177 65 Oat
Sugars
Fiber 10.6 2.1 Oat
Copper 0.626 0.149 Oat
Zinc 3.97 0.86 Oat
Starch 16.23 Amaranth grain
Phosphorus 523 148 Oat
Sodium 2 6 Oat
Vitamin A 0 Oat
Vitamin E 0.19 Amaranth grain
Vitamin D 0 Oat
Vitamin B1 0.763 0.015 Oat
Vitamin B2 0.139 0.022 Oat
Vitamin B3 0.961 0.235 Oat
Vitamin B5 1.349 Oat
Vitamin B6 0.119 0.113 Oat
Vitamin B12 0 Oat
Vitamin K
Folate 56 22 Oat
Trans Fat
Saturated Fat 1.217 Amaranth grain
Monounsaturated Fat 2.178 Oat
Polyunsaturated fat 2.535 Oat
Tryptophan 0.234 Oat
Threonine 0.575 Oat
Isoleucine 0.694 Oat
Leucine 1.284 Oat
Lysine 0.701 Oat
Methionine 0.312 Oat
Phenylalanine 0.895 Oat
Valine 0.937 Oat
Histidine 0.405 Oat
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.