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Rice vs Amaranth grain - In-Depth Nutrition Comparison

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What are the differences between Rice and Amaranth grain?

  • Rice is higher in Vitamin B1, Folate, and Vitamin B3, yet Amaranth grain is higher in Manganese, Phosphorus, Magnesium, Iron, Copper, and Fiber.
  • Amaranth grain's daily need coverage for Manganese is 17% more.
  • Rice has 11 times more Vitamin B1 than Amaranth grain. While Rice has 0.163mg of Vitamin B1, Amaranth grain has only 0.015mg.

We used Rice, white, long-grain, regular, enriched, cooked and Amaranth grain, cooked types in this article.

Infographic

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 -83.3%
Contains more Iron +75%
Contains more Calcium +370%
Contains more Potassium +285.7%
Contains more Magnesium +441.7%
Contains more Copper +115.9%
Contains more Zinc +75.5%
Contains more Phosphorus +244.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains less Sodium -83.3%
Contains more Iron +75%
Contains more Calcium +370%
Contains more Potassium +285.7%
Contains more Magnesium +441.7%
Contains more Copper +115.9%
Contains more Zinc +75.5%
Contains more Phosphorus +244.2%

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
Rice
9
:
Contains more Vitamin B1 +986.7%
Contains more Vitamin B3 +528.1%
Contains more Folate +163.6%
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 +986.7%
Contains more Vitamin B3 +528.1%
Contains more Folate +163.6%
Contains more Vitamin E +375%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B6 +21.5%

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.
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 Rice Amaranth grain Opinion
Calories 130kcal 102kcal Rice
Protein 2.69g 3.8g Amaranth grain
Fats 0.28g 1.58g Amaranth grain
Vitamin C 0mg mg Rice
Net carbs 27.77g 16.59g Rice
Carbs 28.17g 18.69g Rice
Cholesterol 0mg mg Amaranth grain
Vitamin D 0IU IU Rice
Iron 1.2mg 2.1mg Amaranth grain
Calcium 10mg 47mg Amaranth grain
Potassium 35mg 135mg Amaranth grain
Magnesium 12mg 65mg Amaranth grain
Sugar 0.05g g Amaranth grain
Fiber 0.4g 2.1g Amaranth grain
Copper 0.069mg 0.149mg Amaranth grain
Zinc 0.49mg 0.86mg Amaranth grain
Starch g 16.23g Amaranth grain
Phosphorus 43mg 148mg Amaranth grain
Sodium 1mg 6mg Rice
Vitamin A 0IU IU Rice
Vitamin E 0.04mg 0.19mg Amaranth grain
Vitamin D 0µg µg Rice
Vitamin B1 0.163mg 0.015mg Rice
Vitamin B2 0.013mg 0.022mg Amaranth grain
Vitamin B3 1.476mg 0.235mg Rice
Vitamin B5 0.39mg mg Rice
Vitamin B6 0.093mg 0.113mg Amaranth grain
Vitamin B12 0µg µg Rice
Vitamin K 0µg µg Rice
Folate 58µg 22µg Rice
Trans Fat g g
Saturated Fat 0.077g g Amaranth grain
Monounsaturated Fat 0.088g g Rice
Polyunsaturated fat 0.076g g Rice
Tryptophan 0.031mg mg Rice
Threonine 0.096mg mg Rice
Isoleucine 0.116mg mg Rice
Leucine 0.222mg mg Rice
Lysine 0.097mg mg Rice
Methionine 0.063mg mg Rice
Phenylalanine 0.144mg mg Rice
Valine 0.164mg mg Rice
Histidine 0.063mg mg Rice
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Amaranth grain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13
Rice
5
Amaranth grain
Mineral Summary Score
14
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%
Rice
23%
Amaranth grain
Carbohydrates
28%
Rice
19%
Amaranth grain
Fats
1%
Rice
7%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 37)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is richer in vitamins?
Rice
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 - 0.05g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.077g)
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.