Amaranth vs. Rice — In-Depth Nutrition Comparison
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What are the differences between amaranth and rice?
- Amaranth is higher in manganese, phosphorus, magnesium, iron, copper, and fiber, yet rice is higher in vitamin B1, folate, and vitamin B3.
- Amaranth's daily need coverage for manganese is 17% more.
- Amaranth has 5 times more magnesium than rice. While amaranth has 65mg of magnesium, rice has only 12mg.
- The glycemic index of rice is lower.
We used Amaranth grain, cooked and Rice, white, long-grain, regular, enriched, cooked types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +441.7% |
| Contains more CalciumCalcium | +370% |
| Contains more PotassiumPotassium | +285.7% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +115.9% |
| Contains more ZincZinc | +75.5% |
| Contains more PhosphorusPhosphorus | +244.2% |
| Contains more ManganeseManganese | +80.9% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +36.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +375% |
| Contains more Vitamin B2Vitamin B2 | +69.2% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
| Contains more Vitamin B1Vitamin B1 | +986.7% |
| Contains more Vitamin B3Vitamin B3 | +528.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +163.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.854mg | 0.472mg | 17% |
| Phosphorus | 148mg | 43mg | 15% |
| Magnesium | 65mg | 12mg | 13% |
| Vitamin B1 | 0.015mg | 0.163mg | 12% |
| Iron | 2.1mg | 1.2mg | 11% |
| Copper | 0.149mg | 0.069mg | 9% |
| Folate | 22µg | 58µg | 9% |
| Vitamin B3 | 0.235mg | 1.476mg | 8% |
| Vitamin B5 | 0.39mg | 8% | |
| Fiber | 2.1g | 0.4g | 7% |
| Starch | 16.23g | 7% | |
| Calcium | 47mg | 10mg | 4% |
| Selenium | 5.5µg | 7.5µg | 4% |
| Carbs | 18.69g | 28.17g | 3% |
| Potassium | 135mg | 35mg | 3% |
| Zinc | 0.86mg | 0.49mg | 3% |
| Protein | 3.8g | 2.69g | 2% |
| Fats | 1.58g | 0.28g | 2% |
| Vitamin B6 | 0.113mg | 0.093mg | 2% |
| Calories | 102kcal | 130kcal | 1% |
| Vitamin E | 0.19mg | 0.04mg | 1% |
| Vitamin B2 | 0.022mg | 0.013mg | 1% |
| Polyunsaturated fat | 0.076g | 1% | |
| Protein per 100 calories | 3.7g | 2.1g | N/A |
| Calories per 10 g protein | 268kcal | 483kcal | N/A |
| Weight per 100 calories | 98g | 77g | N/A |
| Net carbs | 16.59g | 27.77g | N/A |
| Sugar | 0.05g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Choline | 2.1mg | 0% | |
| Saturated fat | 0.077g | 0% | |
| Monounsaturated fat | 0.088g | 0% | |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.096mg | 0% | |
| Isoleucine | 0.116mg | 0% | |
| Leucine | 0.222mg | 0% | |
| Lysine | 0.097mg | 0% | |
| Methionine | 0.063mg | 0% | |
| Phenylalanine | 0.144mg | 0% | |
| Valine | 0.164mg | 0% | |
| Histidine | 0.063mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +41.3% |
| Contains more FatsFats | +464.3% |
| Contains more CarbsCarbs | +50.7% |
~equal in
Water
~68.44g
