Amaranth vs. Porridge — In-Depth Nutrition Comparison

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A recap on the differences between amaranth and porridge

Amaranth has more manganese, phosphorus, magnesium, copper, vitamin B6, zinc, and fiber; however, porridge is higher in iron.
Amaranth covers your daily manganese needs 37% more than porridge.
Porridge contains 13 times less magnesium than amaranth. Amaranth contains 65mg of magnesium, while porridge contains 5mg.
The glycemic index of amaranth is higher.

Food varieties used in this article are Amaranth grain, cooked and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

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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.

Amaranth

Porridge

Contains more MagnesiumMagnesium	+1200%
Contains more PotassiumPotassium	+743.8%
Contains more CopperCopper	+272.5%
Contains more ZincZinc	+561.5%
Contains more PhosphorusPhosphorus	+886.7%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+96.4%

Contains more CalciumCalcium	+85.1%
Contains more IronIron	+78.1%

~equal in Sodium ~6mg

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.

Amaranth

Porridge

Contains more Vitamin EVitamin E	+850%
Contains more Vitamin B6Vitamin B6	+769.2%
Contains more FolateFolate	+83.3%

Contains more Vitamin B1Vitamin B1	+266.7%
Contains more Vitamin B2Vitamin B2	+13.6%
Contains more Vitamin B3Vitamin B3	+121.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.854mg	0mg	37%
Iron	2.1mg	3.74mg	21%
Phosphorus	148mg	15mg	19%
Magnesium	65mg	5mg	14%
Copper	0.149mg	0.04mg	12%
Vitamin B6	0.113mg	0.013mg	8%
Zinc	0.86mg	0.13mg	7%
Starch	16.23g		7%
Fiber	2.1g	0.5g	6%
Protein	3.8g	1.44g	5%
Selenium	5.5µg	2.8µg	5%
Calcium	47mg	87mg	4%
Potassium	135mg	16mg	4%
Calories	102kcal	50kcal	3%
Carbs	18.69g	10.52g	3%
Vitamin B1	0.015mg	0.055mg	3%
Folate	22µg	12µg	3%
Fats	1.58g	0.21g	2%
Vitamin B3	0.235mg	0.52mg	2%
Vitamin E	0.19mg	0.02mg	1%
Vitamin B5		0.071mg	1%
Polyunsaturated fat		0.114g	1%
Protein per 100 calories	3.7g	2.9g	N/A
Calories per 10 g protein	268kcal	347kcal	N/A
Weight per 100 calories	98g	200g	N/A
Net carbs	16.59g	10.02g	N/A
Sugar		0.03g	N/A
Sodium	6mg	6mg	0%
Vitamin B2	0.022mg	0.025mg	0%
Vitamin K		0.1µg	0%
Saturated fat		0.033g	0%
Monounsaturated fat		0.028g	0%
Tryptophan		0.02mg	0%
Threonine		0.045mg	0%
Isoleucine		0.063mg	0%
Leucine		0.11mg	0%
Lysine		0.037mg	0%
Methionine		0.027mg	0%
Phenylalanine		0.078mg	0%
Valine		0.07mg	0%
Histidine		0.033mg	0%