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  6. Wild rice vs. Amaranth leaves

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

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Important differences between Wild rice and Amaranth leaves

  • Wild rice has less Vitamin K, Vitamin C, Manganese, Iron, Calcium, Vitamin A RAE, Potassium, Folate, Magnesium, and Vitamin B2.
  • Amaranth leaves' daily need coverage for Vitamin K is 950% more.

The food varieties used in the comparison are Wild rice, cooked and Amaranth leaves, raw.

Infographic

Wild rice vs Amaranth leaves 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains more ZincZinc +48.9%
Contains more PhosphorusPhosphorus +64%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +71.9%
Contains more CalciumCalcium +7066.7%
Contains more PotassiumPotassium +505%
Contains more IronIron +286.7%
Contains more CopperCopper +33.9%
Contains more ManganeseManganese +213.8%
Contains more SeleniumSelenium +12.5%

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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 144% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B5Vitamin B5 +140.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +97133.3%
Contains more Vitamin B2Vitamin B2 +81.6%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +227900%
Contains more FolateFolate +226.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more ProteinProtein +62.2%
Contains more CarbsCarbs +430.8%
Contains more WaterWater +24%
Contains more OtherOther +275%
~equal in Fats ~0.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
29% 24% 47%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated Fat -46.2%
Contains more Poly. FatPolyunsaturated fat +44.9%
Contains more Mono. FatMonounsaturated Fat +52%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Amaranth leaves Opinion
Calories 101kcal 23kcal Wild rice
Protein 3.99g 2.46g Wild rice
Fats 0.34g 0.33g Wild rice
Vitamin C 0mg 43.3mg Amaranth leaves
Net carbs 19.54g 4.02g Wild rice
Carbs 21.34g 4.02g Wild rice
Magnesium 32mg 55mg Amaranth leaves
Calcium 3mg 215mg Amaranth leaves
Potassium 101mg 611mg Amaranth leaves
Iron 0.6mg 2.32mg Amaranth leaves
Sugar 0.73g Amaranth leaves
Fiber 1.8g Wild rice
Copper 0.121mg 0.162mg Amaranth leaves
Zinc 1.34mg 0.9mg Wild rice
Phosphorus 82mg 50mg Wild rice
Sodium 3mg 20mg Wild rice
Vitamin A 3IU 2917IU Amaranth leaves
Vitamin A RAE 0µg 146µg Amaranth leaves
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.885mg Amaranth leaves
Selenium 0.8µg 0.9µg Amaranth leaves
Vitamin B1 0.052mg 0.027mg Wild rice
Vitamin B2 0.087mg 0.158mg Amaranth leaves
Vitamin B3 1.287mg 0.658mg Wild rice
Vitamin B5 0.154mg 0.064mg Wild rice
Vitamin B6 0.135mg 0.192mg Amaranth leaves
Vitamin K 0.5µg 1140µg Amaranth leaves
Folate 26µg 85µg Amaranth leaves
Choline 10.2mg Wild rice
Saturated Fat 0.049g 0.091g Wild rice
Monounsaturated Fat 0.05g 0.076g Amaranth leaves
Polyunsaturated fat 0.213g 0.147g Wild rice
Tryptophan 0.049mg 0.031mg Wild rice
Threonine 0.127mg 0.099mg Wild rice
Isoleucine 0.167mg 0.119mg Wild rice
Leucine 0.276mg 0.195mg Wild rice
Lysine 0.17mg 0.127mg Wild rice
Methionine 0.119mg 0.036mg Wild rice
Phenylalanine 0.195mg 0.133mg Wild rice
Valine 0.232mg 0.137mg Wild rice
Histidine 0.104mg 0.052mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Amaranth leaves
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
10%
Wild rice
257%
Amaranth leaves
Minerals Daily Need Coverage Score
21%
Wild rice
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.042g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.