Oats vs. Amaranth — In-Depth Nutrition Comparison

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Significant differences between oats and amaranth

The amount of manganese, vitamin B1, phosphorus, copper, fiber, iron, protein, zinc, magnesium, and carbs in oats is higher than in amaranth.
Oats cover your daily manganese needs 177% more than amaranth.
Amaranth has 51 times less vitamin B1 than oats. Oats have 0.763mg of vitamin B1, while amaranth has 0.015mg.
Amaranth has a higher glycemic index. The glycemic index of amaranth is 97, while the glycemic index of oats is 59.

Specific food types used in this comparison are Oats and Amaranth grain, cooked.

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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.

Oats

Amaranth

Contains more MagnesiumMagnesium	+172.3%
Contains more CalciumCalcium	+14.9%
Contains more PotassiumPotassium	+217.8%
Contains more IronIron	+124.8%
Contains more CopperCopper	+320.1%
Contains more ZincZinc	+361.6%
Contains more PhosphorusPhosphorus	+253.4%
Contains less SodiumSodium	-66.7%
Contains more ManganeseManganese	+475.6%

Contains more SeleniumSelenium

+∞%

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.

Oats

Amaranth

Contains more Vitamin B1Vitamin B1	+4986.7%
Contains more Vitamin B2Vitamin B2	+531.8%
Contains more Vitamin B3Vitamin B3	+308.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+154.5%

Contains more Vitamin EVitamin E

+∞%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~µg

~equal in Vitamin B6 ~0.113mg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	0.854mg	177%
Vitamin B1	0.763mg	0.015mg	62%
Phosphorus	523mg	148mg	54%
Copper	0.626mg	0.149mg	53%
Fiber	10.6g	2.1g	34%
Iron	4.72mg	2.1mg	33%
Zinc	3.97mg	0.86mg	28%
Magnesium	177mg	65mg	27%
Vitamin B5	1.349mg		27%
Protein	16.89g	3.8g	26%
Polyunsaturated fat	2.535g		17%
Carbs	66.27g	18.69g	16%
Calories	389kcal	102kcal	14%
Selenium		5.5µg	10%
Potassium	429mg	135mg	9%
Vitamin B2	0.139mg	0.022mg	9%
Folate	56µg	22µg	9%
Fats	6.9g	1.58g	8%
Starch		16.23g	7%
Saturated fat	1.217g		6%
Vitamin B3	0.961mg	0.235mg	5%
Monounsaturated fat	2.178g		5%
Calcium	54mg	47mg	1%
Vitamin E		0.19mg	1%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	230kcal	268kcal	N/A
Weight per 100 calories	26g	98g	N/A
Unsaturated / Saturated Fat ratio	3.9		N/A
Net carbs	55.67g	16.59g	N/A
Sodium	2mg	6mg	0%
Vitamin B6	0.119mg	0.113mg	0%
Tryptophan	0.234mg		0%
Threonine	0.575mg		0%
Isoleucine	0.694mg		0%
Leucine	1.284mg		0%
Lysine	0.701mg		0%
Methionine	0.312mg		0%
Phenylalanine	0.895mg		0%
Valine	0.937mg		0%
Histidine	0.405mg		0%