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Wild rice vs Amaranth grain - In-Depth Nutrition Comparison

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Significant differences between Wild rice and Amaranth grain

  • The amount of Zinc, Copper, Phosphorus, Vitamin B3, Magnesium, Vitamin B6, Manganese, Vitamin B2, Folate, and Fiber in Wild rice is higher than in Amaranth grain.
  • Wild rice covers your daily Zinc needs 46% more than Amaranth grain.
  • Amaranth grain has 29 times less Vitamin B3 than Wild rice. Wild rice has 6.733mg of Vitamin B3, while Amaranth grain has 0.235mg.

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

Infographic

Wild 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 more Magnesium +172.3%
Contains more Phosphorus +192.6%
Contains more Potassium +216.3%
Contains more Zinc +593%
Contains more Copper +251.7%
Contains more Calcium +123.8%
Contains less Sodium -14.3%
Equal in Iron - 2.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Magnesium +172.3%
Contains more Phosphorus +192.6%
Contains more Potassium +216.3%
Contains more Zinc +593%
Contains more Copper +251.7%
Contains more Calcium +123.8%
Contains less Sodium -14.3%
Equal in Iron - 2.1

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
:
Contains more Vitamin E +331.6%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +1090.9%
Contains more Vitamin B3 +2765.1%
Contains more Vitamin B6 +246%
Contains more Folate +331.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin E +331.6%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +1090.9%
Contains more Vitamin B3 +2765.1%
Contains more Vitamin B6 +246%
Contains more Folate +331.8%

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

All nutrients comparison - raw data values

Nutrient Wild rice Amaranth grain Opinion
Net carbs 68.7g 16.59g Wild rice
Protein 14.73g 3.8g Wild rice
Fats 1.08g 1.58g Amaranth grain
Carbs 74.9g 18.69g Wild rice
Calories 357kcal 102kcal Wild rice
Starch g 16.23g Amaranth grain
Fructose g g
Sugar 2.5g g Amaranth grain
Fiber 6.2g 2.1g Wild rice
Calcium 21mg 47mg Amaranth grain
Iron 1.96mg 2.1mg Amaranth grain
Magnesium 177mg 65mg Wild rice
Phosphorus 433mg 148mg Wild rice
Potassium 427mg 135mg Wild rice
Sodium 7mg 6mg Amaranth grain
Zinc 5.96mg 0.86mg Wild rice
Copper 0.524mg 0.149mg Wild rice
Vitamin A 19IU IU Wild rice
Vitamin E 0.82mg 0.19mg Wild rice
Vitamin D 0IU IU Wild rice
Vitamin D 0µg µg Wild rice
Vitamin C 0mg mg Wild rice
Vitamin B1 0.115mg 0.015mg Wild rice
Vitamin B2 0.262mg 0.022mg Wild rice
Vitamin B3 6.733mg 0.235mg Wild rice
Vitamin B5 1.074mg mg Wild rice
Vitamin B6 0.391mg 0.113mg Wild rice
Folate 95µg 22µg Wild rice
Vitamin B12 0µg µg Wild rice
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg mg Wild rice
Threonine 0.469mg mg Wild rice
Isoleucine 0.618mg mg Wild rice
Leucine 1.018mg mg Wild rice
Lysine 0.629mg mg Wild rice
Methionine 0.438mg mg Wild rice
Phenylalanine 0.721mg mg Wild rice
Valine 0.858mg mg Wild rice
Histidine 0.384mg mg Wild rice
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 0.156g g Amaranth grain
Monounsaturated Fat 0.159g g Wild rice
Polyunsaturated fat 0.676g g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39
Wild rice
5
Amaranth grain
Mineral Summary Score
96
Wild 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
88%
Wild rice
23%
Amaranth grain
Carbohydrates
75%
Wild rice
19%
Amaranth grain
Fats
5%
Wild rice
7%
Amaranth grain

Comparison summary

Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 40)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $3)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Amaranth grain
Amaranth grain contains less Sodium (difference - 1mg)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.156g)

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