Arborio Rice vs Amaranth
We scientifically analyze the biological properties of Arborio Rice and Amaranth. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.
Arborio Rice
Oryza sativa
Amaranth
Amaranthus spp.
Key Nutritional Advantages
| Nutrient / Metric | Arborio Rice (100g) | Amaranth (100g) |
|---|---|---|
| Calories | 365 kcal | 371 kcal |
| Protein | 7g | 13.6g |
| Fats | 0.6g | 7g |
| Carbohydrates | 80g | 65g |
| Dietary Fiber | 1g | 6.7g |
| GIGlycemic Index | 69 | 35 |
| Water Content | 12% | 9% |
Nutritional Verdict
Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Amaranth is programmatically rated superior for structural cellular health.
Arborio Rice
Arborio rice is a short-grain rice known for its high starch content, making it ideal for creamy risottos. Its unique texture allows it to absorb flavors while maintaining a firm bite.
Amaranth
Amaranth is a highly nutritious grain known for its high protein content and rich array of vitamins and minerals. It is gluten-free and offers a unique nutty flavor, making it a versatile ingredient in various dishes.
Nutritional Intelligence Comparative Analysis
Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.
1. Macronutrient Battle and Energy Density
When evaluating energy intake, Arborio Rice provides 365 calories per 100g, compared to 371 calories in Amaranth. This makes Amaranth more energy-dense, converting Arborio Rice into an ideal choice for caloric control.
In the protein matrix, Arborio Rice delivers 7g of protein per 100g, while Amaranth records 13.6g. If looking to optimize muscle protein synthesis, Amaranth is superior in this macronutrient.
Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Arborio Rice has 80g of carbs with an estimated GI of 69, whereas Amaranth has 65g with a GI of 35. Amaranth results in a more controlled, steady insulin response.
Regarding gut health, Arborio Rice features 1g of fiber per 100g, compared to 6.7g in Amaranth. Amaranth promotes greater microbiome health and regularity.
2. Micronutrient Profile (Vitamins and Minerals)
Micronutrient analysis highlights the essential vitamins and minerals of each food, expressed as a percentage of the recommended Daily Value (%DV).
Arborio Rice's profile is highly notable for: vitamin b1 (thiamine) (0.07mg, 6% VDR) and magnesium (25mg, 6% VDR) and vitamin b3 (niacin) (0.4mg, 3% VDR).
Conversely, Amaranth stands out especially in: magnesium (270mg, 68% VDR) and phosphorus (457mg, 65% VDR) and iron (7.6mg, 42% VDR).
3. Medicinal Properties and Bioactive Compounds
From a phytonutrient and bioactive perspective, each superfood interacts with cellular receptors uniquely to deliver medicinal and cell-protective benefits.
4. AI Clinical Verdict
We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Arborio Rice: 46/100 vs Amaranth: 100/100), we determine that Amaranth presents a globally denser nutrient profile.
For Weight Control / Caloric Deficit, the recommended food is Arborio Rice due to its excellent volume-to-calorie ratio and hydration/fiber content.
For Muscle Gain and Athletic Performance, the biochemically advantageous option is Amaranth because of its higher protein/amino acid content.
For Glycemic Control / Insulin Sensitivity, Amaranth is recommended due to its low glycemic impact.
For Cardiovascular Health and Antioxidants, Amaranth stands out due to its concentration of cardioprotective compounds and key minerals.
More Recommended Comparisons
Discover nutritional differences and similarities with similar foods.
More Foods to Explore
Explore the full nutritional factsheet and recommended recipes for each.