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Amaranth vs Oat bran: Which One is Better for You?

This article explains the key similarities and differences between amaranth and oat bran, foods from the grains food group. Read on to learn more about the amaranth vs oat bran comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 31, 2023.

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 (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.

AmaranthOat bran
Energy371 kcal246 kcal
Carbs65.2 g66.2 g
Sugar1.69 g1.45 g
Fiber6.7 g15.4 g
Protein13.6 g17.3 g
Fat7.02 g7.03 g
Saturated Fat1.46 g1.33 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.

AmaranthOat bran
Vitamin A2 IU0
Vitamin C4.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg1.17 mg
Vitamin B2 (Riboflavin)0.2 mg0.22 mg
Vitamin B3 (Niacin)0.923 mg0.934 mg
Vitamin B5 (Pantothenic acid)1.46 mg1.49 mg
Vitamin B6 (Pyroxidine)0.591 mg0.165 mg
Vitamin B9 (Folate)82 µg52 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg1.01 mg
Vitamin K03.2 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.

AmaranthOat bran
Calcium159 mg58 mg
Copper0.525 mg0.403 mg
Iron7.61 mg5.41 mg
Magnesium248 mg235 mg
Manganese3.33 mg5.63 mg
Phosphorus557 mg734 mg
Potassium508 mg566 mg
Selenium18.7 µg45.2 µg
Sodium4 mg4 mg
Zinc2.87 mg3.11 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.


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