Amaranth vs Brown rice: How Do They Compare?

Amaranth and brown rice belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare amaranth and brown rice and help you learn more about their similarities and differences.

Amaranth

Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.

Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Amaranth vs Brown rice Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs brown rice.

This comparison will start by comparing the caloric value of amaranth and brown rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Amaranth vs Brown rice Calories

Most calories in grains come from carbs.

Comparing brown rice vs amaranth for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and brown rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Amaranth vs Brown rice Protein

Grains and most grain products, including amaranth and brown rice, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Amaranth offers around 45% more protein than brown rice.

Amaranth has 13.6 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Amaranth vs Brown rice Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in amaranth and brown rice.

The total amount of carbohydrates is around 14% higher in brown rice than in amaranth. It has 76.2 grams per 100 grams, compared to 65.2 grams in amaranth.

There’s less sugar in brown rice than in amaranth, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of amaranth contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in amaranth and brown rice.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.7 grams of fiber per 100 grams, amaranth is a better source of fiber than brown rice which amaranth offers 3.4 grams per 100 gram portion.

Amaranth vs Brown rice Fats

Like most other grains, amaranth and brown rice are low in fat.

Fats in amaranth and brown rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in amaranth and brown rice:

• Amaranth: 7 grams per 100 grams
• Brown rice: 2.7 per 100 grams

Speaking of saturated fats, brown rice is 67% lower in saturated fats.

Brown rice and amaranth contain 0.5 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Brown rice Vitamins Content

This section will discuss the vitamin content of amaranth and brown rice.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Amaranth has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.

However, brown rice has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Amaranth and brown rice contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins amaranth and brown rice contain side by side, so you can easily compare them.

Amaranth vs Brown rice Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the amaranth and brown rice comparison focuses on their mineral content.

Amaranth is a better source of manganese than brown rice.

On the other hand, brown rice is a higher amount of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc.

Amaranth and brown rice contain the same amount of fluoride, and sodium.

Check out the table below to learn how amaranth and brown rice compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between amaranth and brown rice.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.