Porridge vs. Amaranth — In-Depth Nutrition Comparison

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A recap on the differences between porridge and amaranth

Porridge has more iron; however, amaranth is higher in manganese, phosphorus, magnesium, copper, vitamin B6, zinc, and fiber.
Amaranth covers your daily manganese needs 37% more than porridge.
Amaranth contains 2 times less calcium than porridge. Porridge contains 87mg of calcium, while amaranth contains 47mg.
The glycemic index of amaranth is higher.

Food varieties used in this article are Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Amaranth grain, cooked.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Porridge

Amaranth

Contains more CalciumCalcium	+85.1%
Contains more IronIron	+78.1%

Contains more MagnesiumMagnesium	+1200%
Contains more PotassiumPotassium	+743.8%
Contains more CopperCopper	+272.5%
Contains more ZincZinc	+561.5%
Contains more PhosphorusPhosphorus	+886.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+96.4%

~equal in Sodium ~6mg

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.

Porridge

Amaranth

Contains more Vitamin B1Vitamin B1	+266.7%
Contains more Vitamin B2Vitamin B2	+13.6%
Contains more Vitamin B3Vitamin B3	+121.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+850%
Contains more Vitamin B6Vitamin B6	+769.2%
Contains more FolateFolate	+83.3%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0mg	0.854mg	37%
Iron	3.74mg	2.1mg	21%
Phosphorus	15mg	148mg	19%
Magnesium	5mg	65mg	14%
Copper	0.04mg	0.149mg	12%
Vitamin B6	0.013mg	0.113mg	8%
Zinc	0.13mg	0.86mg	7%
Starch		16.23g	7%
Fiber	0.5g	2.1g	6%
Protein	1.44g	3.8g	5%
Selenium	2.8µg	5.5µg	5%
Calcium	87mg	47mg	4%
Potassium	16mg	135mg	4%
Calories	50kcal	102kcal	3%
Carbs	10.52g	18.69g	3%
Vitamin B1	0.055mg	0.015mg	3%
Folate	12µg	22µg	3%
Fats	0.21g	1.58g	2%
Vitamin B3	0.52mg	0.235mg	2%
Vitamin E	0.02mg	0.19mg	1%
Vitamin B5	0.071mg		1%
Polyunsaturated fat	0.114g		1%
Protein per 100 calories	2.9g	3.7g	N/A
Calories per 10 g protein	347kcal	268kcal	N/A
Weight per 100 calories	200g	98g	N/A
Net carbs	10.02g	16.59g	N/A
Sugar	0.03g		N/A
Sodium	6mg	6mg	0%
Vitamin B2	0.025mg	0.022mg	0%
Vitamin K	0.1µg		0%
Saturated fat	0.033g		0%
Monounsaturated fat	0.028g		0%
Tryptophan	0.02mg		0%
Threonine	0.045mg		0%
Isoleucine	0.063mg		0%
Leucine	0.11mg		0%
Lysine	0.037mg		0%
Methionine	0.027mg		0%
Phenylalanine	0.078mg		0%
Valine	0.07mg		0%
Histidine	0.033mg		0%