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Plate
Amaranth, cooked
Amaranth, cooked2
VS
Bran Flakes2

Dead heat · 4 categories decided

Both foods compared at 100 kcal.

The verdict

It's a dead heat — each wins 2 of 4 match-ups.

Pick Amaranth, cooked for more protein and less sodium.

Pick Bran Flakes for more fiber and more iron.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.73 g
    3 g
  • Carbohydrate
    18.32 g
    18.08 g
  • Fibermore is better
    2.06 g
    4.44 gWIN
  • Total sugarsless is better
    —
    2.89 g
  • Total fat
    1.55 g
    0.71 g
  • Saturated fatless is better
    —
    0.14 g
  • Sodiumless is better
    WIN5.88 mg
    66.79 mg
  • Potassiummore is better
    132.35 mg
    —
  • Calciummore is better
    46.08 mg
    —
  • Ironmore is better
    2.06 mg
    2.92 mgWIN
  • Magnesiummore is better
    63.73 mg
    —
  • Vitamin Cmore is better
    —
    —
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Amaranth, cooked vs Bran Flakes · Foodatron