Amaranth vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on the differences between amaranth and oatmeal
- Amaranth has more manganese, phosphorus, magnesium, and copper; however, oatmeal is higher in iron, vitamin B1, vitamin B3, vitamin B2, vitamin B6, and folate.
- Oatmeal covers your daily iron needs 48% more than amaranth.
- Oatmeal contains 3 times less magnesium than amaranth. Amaranth contains 65mg of magnesium, while oatmeal contains 26mg.
- The glycemic index of amaranth is higher.
Food varieties used in this article are Amaranth grain, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +150% |
| Contains more PotassiumPotassium | +121.3% |
| Contains more CopperCopper | +125.8% |
| Contains more ZincZinc | +38.7% |
| Contains more PhosphorusPhosphorus | +92.2% |
| Contains less SodiumSodium | -87.8% |
| Contains more ManganeseManganese | +53% |
| Contains more CalciumCalcium | +70.2% |
| Contains more IronIron | +183.8% |
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.
| Contains more Vitamin EVitamin E | +171.4% |
| Contains more Vitamin B1Vitamin B1 | +1633.3% |
| Contains more Vitamin B2Vitamin B2 | +877.3% |
| Contains more Vitamin B3Vitamin B3 | +1187.2% |
| Contains more Vitamin B6Vitamin B6 | +156.6% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 5.96mg | 48% |
| Vitamin B1 | 0.015mg | 0.26mg | 20% |
| Vitamin B3 | 0.235mg | 3.025mg | 17% |
| Vitamin B2 | 0.022mg | 0.215mg | 15% |
| Vitamin A | 130µg | 14% | |
| Vitamin B6 | 0.113mg | 0.29mg | 14% |
| Manganese | 0.854mg | 0.558mg | 13% |
| Phosphorus | 148mg | 77mg | 10% |
| Magnesium | 65mg | 26mg | 9% |
| Copper | 0.149mg | 0.066mg | 9% |
| Vitamin B5 | 0.317mg | 6% | |
| Folate | 22µg | 44µg | 6% |
| Protein | 3.8g | 2.37g | 3% |
| Calcium | 47mg | 80mg | 3% |
| Polyunsaturated fat | 0.426g | 3% | |
| Calories | 102kcal | 68kcal | 2% |
| Carbs | 18.69g | 11.67g | 2% |
| Potassium | 135mg | 61mg | 2% |
| Fiber | 2.1g | 1.7g | 2% |
| Zinc | 0.86mg | 0.62mg | 2% |
| Starch | 16.23g | 10.37g | 2% |
| Sodium | 6mg | 49mg | 2% |
| Vitamin E | 0.19mg | 0.07mg | 1% |
| Selenium | 5.5µg | 5µg | 1% |
| Choline | 4.7mg | 1% | |
| Saturated fat | 0.226g | 1% | |
| Monounsaturated fat | 0.391g | 1% | |
| Protein per 100 calories | 3.7g | 3.5g | N/A |
| Calories per 10 g protein | 268kcal | 287kcal | N/A |
| Weight per 100 calories | 98g | 147g | N/A |
| Fats | 1.58g | 1.36g | 0% |
| Net carbs | 16.59g | 9.97g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.3% |
| Contains more FatsFats | +16.2% |
| Contains more CarbsCarbs | +60.2% |
| Contains more OtherOther | +35.1% |
| Contains more WaterWater | +11.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +56.5% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
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~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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