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Direct Comparison Profile

Whole Grain Arborio Rice vs Amaranth

We scientifically analyze the biological properties of Whole Grain Arborio Rice and Amaranth. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Whole Grain Arborio Rice

Oryza sativa

66Density Points

130 kcalCalories

2.7gProtein

1.8gDietary Fiber

Nutritional Winner

Amaranth

Amaranthus spp.

100Density Points

371 kcalCalories

13.6gProtein

6.7gDietary Fiber

Whole Grain Arborio Rice

Amaranth

Key Nutritional Advantages

Lower caloric density: Whole Grain Arborio Rice130 kcal vs 371 kcal (difference of 65%)

Higher protein density: Amaranth2.7g vs 13.6g (Amaranth has 80% more)

Higher fiber content: Amaranth1.8g vs 6.7g (Amaranth has 73% more)

Lower glycemic impact: AmaranthGlycemic Index: 50 vs 35 (difference of 15 points)

Equivalent vitamin densityCumulative Daily Value percentage: 11% vs 11%

Higher overall mineral density: AmaranthCumulative Daily Value percentage: 19% vs 199%

Amaranth

Amaranthus spp.

Nutrient / Metric	Whole Grain Arborio Rice (100g)	Amaranth (100g)
Calories	130 kcal	371 kcal
Protein	2.7g	13.6g
Fats	0.9g	7g
Carbohydrates	28.2g	65g
Dietary Fiber	1.8g	6.7g
GIGlycemic Index	50	35
Water Content	12%	8%

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.

Whole Grain Arborio Rice

Whole grain Arborio rice is a short-grain rice known for its creamy texture when cooked, making it ideal for risottos and other dishes. It retains more nutrients compared to its white counterpart due to the presence of bran and germ.

•Rich in fiber, which aids in digestion and helps maintain a healthy weight.

•Contains essential vitamins and minerals that support overall health, including B vitamins for energy metabolism.

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 variety of health benefits, making it a popular choice among health-conscious individuals.

•Rich in protein and essential amino acids, amaranth supports muscle growth and repair.

•Contains antioxidants that help combat oxidative stress and inflammation in the body.

Nutritional Intelligence Comparative Analysis

Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.

AI Generated Report

1. Macronutrient Battle and Energy Density

When evaluating energy intake, Whole Grain Arborio Rice provides 130 calories per 100g, compared to 371 calories in Amaranth. This makes Amaranth more energy-dense, converting Whole Grain Arborio Rice into an ideal choice for caloric control.

In the protein matrix, Whole Grain Arborio Rice delivers 2.7g 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: Whole Grain Arborio Rice has 28.2g of carbs with an estimated GI of 50, whereas Amaranth has 65g with a GI of 35. Amaranth results in a more controlled, steady insulin response.

Regarding gut health, Whole Grain Arborio Rice features 1.8g 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).

Whole Grain Arborio Rice's profile is highly notable for: vitamin b1 (thiamine) (0.07mg, 6% VDR) and magnesium (25mg, 6% VDR) and zinc (0.5mg, 5% VDR).

Conversely, Amaranth stands out especially in: magnesium (270mg, 68% VDR) and phosphorus (410mg, 58% 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.

Whole Grain Arborio Rice contains highly valuable active principles: Phenolic compounds (Antioxidant properties that help reduce oxidative stress.).

Whole Grain Arborio Rice posee propiedades descritas como: Digestive health support, Energy booster.

4. AI Clinical Verdict

We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Whole Grain Arborio Rice: 66/100 vs Amaranth: 100/100), we determine that Amaranth presents a globally denser nutrient profile.

Weight Control / Caloric Deficit

For Weight Control / Caloric Deficit, the recommended food is Whole Grain Arborio Rice due to its excellent volume-to-calorie ratio and hydration/fiber content.

Athletic Performance / Hypertrophy

For Muscle Gain and Athletic Performance, the biochemically advantageous option is Amaranth because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Amaranth is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

For Cardiovascular Health and Antioxidants, Amaranth stands out due to its concentration of cardioprotective compounds and key minerals.

Nutritional Synergy Clinical Tip: Consuming both Whole Grain Arborio Rice and Amaranth together in the same meal plan allows for enhanced nutrient absorption (such as Vitamin C facilitating non-heme iron assimilation) and provides a more comprehensive antioxidant defense shield.