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Brown rice vs Amaranth grain - In-Depth Nutrition Comparison

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How are Brown rice and Amaranth grain different?

  • Brown rice is higher in Vitamin B3, Vitamin B1, and Manganese, however Amaranth grain is richer in Iron, Phosphorus, and Magnesium.
  • Daily need coverage for Iron from Amaranth grain is 19% higher.
  • Brown rice contains 12 times more Vitamin B1 than Amaranth grain. While Brown rice contains 0.178mg of Vitamin B1, Amaranth grain contains only 0.015mg.

Rice, brown, long-grain, cooked and Amaranth grain, cooked are the varieties used in this article.

Infographic

Brown rice 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 less Sodium -33.3%
Contains more Calcium +1466.7%
Contains more Iron +275%
Contains more Magnesium +66.7%
Contains more Phosphorus +43.7%
Contains more Potassium +57%
Contains more Zinc +21.1%
Contains more Copper +40.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains less Sodium -33.3%
Contains more Calcium +1466.7%
Contains more Iron +275%
Contains more Magnesium +66.7%
Contains more Phosphorus +43.7%
Contains more Potassium +57%
Contains more Zinc +21.1%
Contains more Copper +40.6%

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
:
Contains more Vitamin B1 +1086.7%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +989.8%
Contains more Vitamin E +11.8%
Contains more Folate +144.4%
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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 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 +1086.7%
Contains more Vitamin B2 +213.6%
Contains more Vitamin B3 +989.8%
Contains more Vitamin E +11.8%
Contains more Folate +144.4%
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.
Brown rice Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brown rice Amaranth grain Opinion
Net carbs 23.98g 16.59g Brown rice
Protein 2.74g 3.8g Amaranth grain
Fats 0.97g 1.58g Amaranth grain
Carbs 25.58g 18.69g Brown rice
Calories 123kcal 102kcal Brown rice
Starch 24.79g 16.23g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Amaranth grain
Fiber 1.6g 2.1g Amaranth grain
Calcium 3mg 47mg Amaranth grain
Iron 0.56mg 2.1mg Amaranth grain
Magnesium 39mg 65mg Amaranth grain
Phosphorus 103mg 148mg Amaranth grain
Potassium 86mg 135mg Amaranth grain
Sodium 4mg 6mg Brown rice
Zinc 0.71mg 0.86mg Amaranth grain
Copper 0.106mg 0.149mg Amaranth grain
Vitamin A 0IU IU Brown rice
Vitamin E 0.17mg 0.19mg Amaranth grain
Vitamin D 0IU IU Brown rice
Vitamin D 0µg µg Brown rice
Vitamin C 0mg mg Brown rice
Vitamin B1 0.178mg 0.015mg Brown rice
Vitamin B2 0.069mg 0.022mg Brown rice
Vitamin B3 2.561mg 0.235mg Brown rice
Vitamin B5 0.38mg mg Brown rice
Vitamin B6 0.123mg 0.113mg Brown rice
Folate 9µg 22µg Amaranth grain
Vitamin B12 0µg µg Brown rice
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg mg Brown rice
Threonine 0.095mg mg Brown rice
Isoleucine 0.109mg mg Brown rice
Leucine 0.214mg mg Brown rice
Lysine 0.099mg mg Brown rice
Methionine 0.058mg mg Brown rice
Phenylalanine 0.133mg mg Brown rice
Valine 0.151mg mg Brown rice
Histidine 0.066mg mg Brown rice
Cholesterol 0mg mg Amaranth grain
Trans Fat 0g g Amaranth grain
Saturated Fat 0.26g g Amaranth grain
Monounsaturated Fat 0.369g g Brown rice
Polyunsaturated fat 0.366g g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice 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
14
Brown rice
5
Amaranth grain
Mineral Summary Score
20
Brown rice
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
16%
Brown rice
23%
Amaranth grain
Carbohydrates
26%
Brown rice
19%
Amaranth grain
Fats
4%
Brown rice
7%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 31)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $1)
Which food is richer in vitamins?
Brown rice
Brown rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.24g)
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 - 0.26g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.