Amaranth vs White rice: What’s The Difference?
Amaranth and white 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 white 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.
White rice
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White 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 and sushi. 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.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Amaranth vs White 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 white rice.
This comparison will start by comparing the caloric value of amaranth and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Amaranth | White rice | |
---|---|---|
Energy | 371 kcal | 360 kcal |
Carbs | 65.2 g | 79.3 g |
Sugar | 1.69 g | 1.88 g |
Fiber | 6.7 g | 3.3 g |
Protein | 13.6 g | 6.61 g |
Fat | 7.02 g | 0.58 g |
Saturated Fat | 1.46 g | 0.158 g |
Amaranth vs White rice Calories
Most calories in grains come from carbs.
Comparing white rice vs amaranth for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.
However, both amaranth and white 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 White rice Protein
Grains and most grain products, including amaranth and white 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 51% more protein than white rice.
Amaranth has 13.6 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
Amaranth vs White 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 white rice.
The total amount of carbohydrates is around 18% higher in white rice than in amaranth. It has 79.3 grams per 100 grams, compared to 65.2 grams in amaranth.
There’s less sugar in amaranth than in white rice, 11% precisely.
That said, 100 grams of amaranth contains 1.7 grams of sugar, while the same amount of white rice contains 1.9 grams.
Lastly, let’s take a look at the dietary fiber in amaranth and white 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 white rice which amaranth offers 3.3 grams per 100 gram portion.
Amaranth vs White rice Fats
Like most other grains, amaranth and white rice are low in fat.
Fats in amaranth and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in amaranth and white rice:
- Amaranth: 7 grams per 100 grams
- White rice: 0.6 per 100 grams
Speaking of saturated fats, white rice is 87% lower in saturated fats.
White rice and amaranth contain 0.2 grams and 1.5 grams of saturated fat per 100 grams, respectively.
Amaranth vs White rice Vitamins Content
This section will discuss the vitamin content of amaranth and white 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 A, vitamin B3 (Niacin), and vitamin K.
However, white rice has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Amaranth and white rice contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins amaranth and white rice contain side by side, so you can easily compare them.
Amaranth | White rice | |
---|---|---|
Vitamin A | 2 IU | 62 IU |
Vitamin C | 4.2 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.116 mg | 0.07 mg |
Vitamin B2 (Riboflavin) | 0.2 mg | 0.048 mg |
Vitamin B3 (Niacin) | 0.923 mg | 1.6 mg |
Vitamin B5 (Pantothenic acid) | 1.46 mg | 1.34 mg |
Vitamin B6 (Pyroxidine) | 0.591 mg | 0.145 mg |
Vitamin B9 (Folate) | 82 µg | 9 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 1.19 mg | 0.37 mg |
Vitamin K | 0 | 0.5 µg |
Amaranth vs White 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 white rice comparison focuses on their mineral content.
Amaranth is a better source of selenium than white rice.
On the other hand, white rice is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.
Amaranth and white rice contain the same amount of fluoride.
Check out the table below to learn how amaranth and white rice compare when it comes to mineral content.
Amaranth | White rice | |
---|---|---|
Calcium | 159 mg | 9 mg |
Copper | 0.525 mg | 0.11 mg |
Fluoride | 0 | 0 |
Iron | 7.61 mg | 0.8 mg |
Magnesium | 248 mg | 35 mg |
Manganese | 3.33 mg | 1.1 mg |
Phosphorus | 557 mg | 108 mg |
Potassium | 508 mg | 86 mg |
Selenium | 18.7 µg | 78.8 µg |
Sodium | 4 mg | 1 mg |
Zinc | 2.87 mg | 1.16 mg |
The Final Word
This article highlighted the similarities and differences between amaranth and white 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.
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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https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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