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  6. Brown rice vs. Amaranth grain

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 less SodiumSodium -33.3%
Contains more ManganeseManganese +14.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1466.7%
Contains more PotassiumPotassium +57%
Contains more IronIron +275%
Contains more CopperCopper +40.6%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +43.7%
~equal in Selenium ~5.5µg

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
Contains more Vitamin B1Vitamin B1 +1086.7%
Contains more Vitamin B2Vitamin B2 +213.6%
Contains more Vitamin B3Vitamin B3 +989.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +11.8%
Contains more FolateFolate +144.4%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.113mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 CarbsCarbs +36.9%
Contains more ProteinProtein +38.7%
Contains more FatsFats +62.9%
Contains more OtherOther +75%
~equal in Water ~75.16g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 16.23 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +52.7%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Amaranth grain
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Brown rice Amaranth grain Opinion
Calories 123kcal 102kcal Brown rice
Protein 2.74g 3.8g Amaranth grain
Fats 0.97g 1.58g Amaranth grain
Net carbs 23.98g 16.59g Brown rice
Carbs 25.58g 18.69g Brown rice
Magnesium 39mg 65mg Amaranth grain
Calcium 3mg 47mg Amaranth grain
Potassium 86mg 135mg Amaranth grain
Iron 0.56mg 2.1mg Amaranth grain
Sugar 0.24g Amaranth grain
Fiber 1.6g 2.1g Amaranth grain
Copper 0.106mg 0.149mg Amaranth grain
Zinc 0.71mg 0.86mg Amaranth grain
Starch 24.79g 16.23g Brown rice
Phosphorus 103mg 148mg Amaranth grain
Sodium 4mg 6mg Brown rice
Vitamin E 0.17mg 0.19mg Amaranth grain
Manganese 0.974mg 0.854mg Brown rice
Selenium 5.8µg 5.5µg 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 Brown rice
Vitamin B6 0.123mg 0.113mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 22µg Amaranth grain
Choline 9.2mg Brown rice
Saturated Fat 0.26g Amaranth grain
Monounsaturated Fat 0.369g Brown rice
Polyunsaturated fat 0.366g Brown rice
Tryptophan 0.033mg Brown rice
Threonine 0.095mg Brown rice
Isoleucine 0.109mg Brown rice
Leucine 0.214mg Brown rice
Lysine 0.099mg Brown rice
Methionine 0.058mg Brown rice
Phenylalanine 0.133mg Brown rice
Valine 0.151mg Brown rice
Histidine 0.066mg Brown rice
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
5%
Amaranth grain
Minerals Daily Need Coverage Score
32%
Brown rice
43%
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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.24g)
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

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. 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.