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  6. Wild rice raw vs. Amaranth

Wild rice raw vs. Amaranth — In-Depth Nutrition Comparison

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Significant differences between wild rice raw and amaranth

  • The amount of zinc, copper, phosphorus, vitamin B3, magnesium, vitamin B6, manganese, vitamin B2, folate, and fiber in wild rice raw is higher than in amaranth.
  • Wild rice raw covers your daily zinc needs 46% more than amaranth.
  • Amaranth has 29 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while amaranth has 0.235mg.
  • Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of wild rice raw is 57.

Specific food types used in this comparison are Wild rice, raw and Amaranth grain, cooked.

Infographic

Wild rice raw vs Amaranth 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 more MagnesiumMagnesium +172.3%
Contains more PotassiumPotassium +216.3%
Contains more CopperCopper +251.7%
Contains more ZincZinc +593%
Contains more PhosphorusPhosphorus +192.6%
Contains more ManganeseManganese +55.6%
Contains more CalciumCalcium +123.8%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +96.4%
~equal in Iron ~2.1mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +331.6%
Contains more Vitamin B1Vitamin B1 +666.7%
Contains more Vitamin B2Vitamin B2 +1090.9%
Contains more Vitamin B3Vitamin B3 +2765.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +246%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +331.8%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Amaranth DV% diff.
Zinc 5.96mg 0.86mg 46%
Copper 0.524mg 0.149mg 42%
Vitamin B3 6.733mg 0.235mg 41%
Phosphorus 433mg 148mg 41%
Magnesium 177mg 65mg 27%
Protein 14.73g 3.8g 22%
Manganese 1.329mg 0.854mg 21%
Vitamin B6 0.391mg 0.113mg 21%
Vitamin B5 1.074mg 21%
Carbs 74.9g 18.69g 19%
Folate 95µg 22µg 18%
Vitamin B2 0.262mg 0.022mg 18%
Fiber 6.2g 2.1g 16%
Calories 357kcal 102kcal 13%
Potassium 427mg 135mg 9%
Vitamin B1 0.115mg 0.015mg 8%
Starch 16.23g 7%
Choline 35mg 6%
Polyunsaturated fat 0.676g 5%
Selenium 2.8µg 5.5µg 5%
Vitamin E 0.82mg 0.19mg 4%
Calcium 21mg 47mg 3%
Iron 1.96mg 2.1mg 2%
Vitamin K 1.9µg 2%
Saturated fat 0.156g 1%
Fats 1.08g 1.58g 1%
Net carbs 68.7g 16.59g N/A
Sugar 2.5g N/A
Sodium 7mg 6mg 0%
Vitamin A 1µg 0%
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +287.6%
Contains more CarbsCarbs +300.7%
Contains more OtherOther +98.7%
Contains more FatsFats +46.3%
Contains more WaterWater +868.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 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 SucroseSucrose +∞%
Contains more StarchStarch +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Amaranth - 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.