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Rye vs Amaranth grain - In-Depth Nutrition Comparison

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The main differences between Rye and Amaranth grain

  • Amaranth grain contains less Manganese, Fiber, Phosphorus, Vitamin B3, Vitamin B1, Copper, Vitamin B2, Zinc, Selenium, and Vitamin B6 than Rye.
  • Daily need coverage for Manganese from Rye is 75% higher.
  • Amaranth grain has 21 times less Vitamin B1 than Rye. Rye has 0.316mg of Vitamin B1, while Amaranth grain has 0.015mg.

Food types used in this article are Rye grain and Amaranth grain, cooked.

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Rye 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 more Iron +25.2%
Contains more Potassium +277.8%
Contains more Magnesium +69.2%
Contains more Copper +146.3%
Contains more Zinc +208.1%
Contains more Phosphorus +124.3%
Contains less Sodium -66.7%
Contains more Calcium +95.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +25.2%
Contains more Potassium +277.8%
Contains more Magnesium +69.2%
Contains more Copper +146.3%
Contains more Zinc +208.1%
Contains more Phosphorus +124.3%
Contains less Sodium -66.7%
Contains more Calcium +95.8%

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
Rye
12
:
Contains more Vitamin E +347.4%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +1040.9%
Contains more Vitamin B3 +1717%
Contains more Vitamin B6 +160.2%
Contains more Folate +72.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
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 E +347.4%
Contains more Vitamin B1 +2006.7%
Contains more Vitamin B2 +1040.9%
Contains more Vitamin B3 +1717%
Contains more Vitamin B6 +160.2%
Contains more Folate +72.7%

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
36
Rye
5
Amaranth grain
Mineral Summary Score
71
Rye
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
62%
Rye
23%
Amaranth grain
Carbohydrates
76%
Rye
19%
Amaranth grain
Fats
8%
Rye
7%
Amaranth grain

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.
Rye Amaranth grain
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 63)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye 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 - 0.98g)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.197g)

All nutrients comparison - raw data values

Nutrient Rye Amaranth grain Opinion
Calories 338 102 Rye
Protein 10.34 3.8 Rye
Fats 1.63 1.58 Rye
Vitamin C 0 Rye
Carbs 75.86 18.69 Rye
Cholesterol 0 Amaranth grain
Vitamin D 0 Rye
Iron 2.63 2.1 Rye
Calcium 24 47 Amaranth grain
Potassium 510 135 Rye
Magnesium 110 65 Rye
Sugar 0.98 Amaranth grain
Fiber 15.1 2.1 Rye
Copper 0.367 0.149 Rye
Zinc 2.65 0.86 Rye
Starch 16.23 Amaranth grain
Phosphorus 332 148 Rye
Sodium 2 6 Rye
Vitamin A 11 Rye
Vitamin E 0.85 0.19 Rye
Vitamin D 0 Rye
Vitamin B1 0.316 0.015 Rye
Vitamin B2 0.251 0.022 Rye
Vitamin B3 4.27 0.235 Rye
Vitamin B5 1.456 Rye
Vitamin B6 0.294 0.113 Rye
Vitamin B12 0 Rye
Vitamin K 5.9 Rye
Folate 38 22 Rye
Trans Fat 0 Amaranth grain
Saturated Fat 0.197 Amaranth grain
Monounsaturated Fat 0.208 Rye
Polyunsaturated fat 0.767 Rye
Tryptophan 0.108 Rye
Threonine 0.289 Rye
Isoleucine 0.208 Rye
Leucine 0.563 Rye
Lysine 0.286 Rye
Methionine 0.153 Rye
Phenylalanine 0.435 Rye
Valine 0.317 Rye
Histidine 0.189 Rye
Fructose 0.11 Rye

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.