Amaranth vs Oat bran: Which One is Better for You?
Amaranth and oat bran 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 oat bran 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.
Oat bran
Oat bran, a by-product of oat milling, is derived from the outer layer of the oat grain (Avena sativa).
It is a good source of dietary fibers, especially beta-glucan, vitamins, minerals, and antioxidant compounds that help to lower cholesterol, aid in digestion, and improve heart health.
Oat bran also contains a significant amount of minerals like iron, zinc, magnesium, and manganese, as well as B-vitamins like niacin, thiamin, and vitamins E and K.
It is often used as an ingredient in breakfast cereals, granolas, breads, and other baked goods, and also can be used as a thickener for soups, stews, and sauces.
Oat bran is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin E.
Amaranth vs Oat bran 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 oat bran.
This comparison will start by comparing the caloric value of amaranth and oat bran and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth | Oat bran | |
---|---|---|
Energy | 371 kcal | 246 kcal |
Carbs | 65.2 g | 66.2 g |
Sugar | 1.69 g | 1.45 g |
Fiber | 6.7 g | 15.4 g |
Protein | 13.6 g | 17.3 g |
Fat | 7.02 g | 7.03 g |
Saturated Fat | 1.46 g | 1.33 g |
Amaranth vs Oat bran Calories
Most calories in grains come from carbs.
Comparing oat bran vs amaranth for weight loss, oat bran is slightly lower in calories, with 246 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and oat bran 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 Oat bran Protein
Grains and most grain products, including amaranth and oat bran, 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.
Oat bran offers around 21% more protein than amaranth.
Oat bran has 17.3 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.
Amaranth vs Oat bran 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 oat bran.
The total amount of carbohydrates is around 2% higher in oat bran than in amaranth. It has 66.2 grams per 100 grams, compared to 65.2 grams in amaranth.
There’s less sugar in oat bran than in amaranth, 12% precisely.
That said, 100 grams of oat bran contains 1.5 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 oat bran.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 15.4 grams of fiber per 100 grams, oat bran is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.
Amaranth vs Oat bran Fats
Like most other grains, amaranth and oat bran are low in fat.
Fats in amaranth and oat bran are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and oat bran:
- Amaranth: 7 grams per 100 grams
- Oat bran: 7 per 100 grams
Speaking of saturated fats, oat bran is 13% lower in saturated fats.
Oat bran and amaranth contain 1.3 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs Oat bran Vitamins Content
This section will discuss the vitamin content of amaranth and oat bran.
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 B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.
However, oat bran has a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Amaranth and oat bran contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins amaranth and oat bran contain side by side, so you can easily compare them.
Amaranth | Oat bran | |
---|---|---|
Vitamin A | 2 IU | 0 |
Vitamin C | 4.2 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.116 mg | 1.17 mg |
Vitamin B2 (Riboflavin) | 0.2 mg | 0.22 mg |
Vitamin B3 (Niacin) | 0.923 mg | 0.934 mg |
Vitamin B5 (Pantothenic acid) | 1.46 mg | 1.49 mg |
Vitamin B6 (Pyroxidine) | 0.591 mg | 0.165 mg |
Vitamin B9 (Folate) | 82 µg | 52 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.19 mg | 1.01 mg |
Vitamin K | 0 | 3.2 µg |
Amaranth vs Oat bran 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 oat bran comparison focuses on their mineral content.
Amaranth is a better source of manganese, phosphorus, potassium, selenium, and zinc than oat bran.
On the other hand, oat bran is a higher amount of calcium, copper, iron, and magnesium.
Amaranth and oat bran contain the same amount of fluoride, and sodium.
Check out the table below to learn how amaranth and oat bran compare when it comes to mineral content.
Amaranth | Oat bran | |
---|---|---|
Calcium | 159 mg | 58 mg |
Copper | 0.525 mg | 0.403 mg |
Fluoride | 0 | 0 |
Iron | 7.61 mg | 5.41 mg |
Magnesium | 248 mg | 235 mg |
Manganese | 3.33 mg | 5.63 mg |
Phosphorus | 557 mg | 734 mg |
Potassium | 508 mg | 566 mg |
Selenium | 18.7 µg | 45.2 µg |
Sodium | 4 mg | 4 mg |
Zinc | 2.87 mg | 3.11 mg |
The Final Word
This article highlighted the similarities and differences between amaranth and oat bran.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
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Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
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