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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.

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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
Rice
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%
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%

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
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 the food
Protein
16%
Rice
23%
Amaranth grain
Carbohydrates
28%
Rice
19%
Amaranth grain
Fats
1%
Rice
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.
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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok

Which food is preferable in case of diets?

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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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 contains less Sugars?
Amaranth grain
Amaranth grain contains less Sugars (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

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

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 of 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.