Buckwheat groats vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, cooked is higher in more vitamins & minerals
Calories (kcal)
Buckwheat groats 92
Amaranth grain 102
Protein (g)
Buckwheat groats 3.38
Amaranth grain 3.80
Carbs (g)
Buckwheat groats 19.9
Amaranth grain 18.7
Fat (g)
Buckwheat groats 0.620
Amaranth grain 1.58
Fiber (g)
Buckwheat groats 2.70
Amaranth grain 2.10
Quick answers
Which has more protein?
Amaranth grain, cooked — 3.80g vs 3.38g per 100g.
Which has fewer calories?
Buckwheat groats, roasted, cooked — 92 vs 102 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Buckwheat groats | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 92 kcal | 102 kcal | -10% |
| Macronutrients | |||
| Water | 75.6 g | 75.2 g | +1% |
| Protein | 3.38 g | 3.80 g | -11% |
| Total lipid (fat) | 0.620 g | 1.58 g | -61% |
| Carbohydrate, by difference | 19.9 g | 18.7 g | +7% |
| Fiber, total dietary | 2.70 g | 2.10 g | +29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.134 g | — | |
| Fatty acids, total monounsaturated | 0.188 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.040 mg | 0.015 mg | +167% |
| Riboflavin (Vitamin B2) | 0.039 mg | 0.022 mg | +77% |
| Niacin (Vitamin B3) | 0.940 mg | 0.235 mg | +300% |
| Pantothenic acid (Vitamin B5) | 0.359 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.113 mg | -32% |
| Biotin (Vitamin B7) | 14.0 ug | 22.0 ug | -36% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 20.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.090 mg | 0.190 mg | -53% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 47.0 mg | -85% |
| Iron, Fe | 0.800 mg | 2.10 mg | -62% |
| Magnesium, Mg | 51.0 mg | 65.0 mg | -22% |
| Phosphorus, P | 70.0 mg | 148 mg | -53% |
| Potassium, K | 88.0 mg | 135 mg | -35% |
| Sodium, Na | 4.00 mg | 6.00 mg | -33% |
| Zinc, Zn | 0.610 mg | 0.860 mg | -29% |
| Copper, Cu | 0.146 mg | 0.149 mg | -2% |
| Manganese, Mn | 0.403 mg | 0.854 mg | -53% |
| Selenium, Se | 2.20 ug | 5.50 ug | -60% |
| Other Nutrients | |||
| Energy | 385 kj | 429 kj | -10% |
| Ash | 0.430 g | 0.770 g | -44% |
| Total Sugars | 0.900 g | — | |
| Sucrose | 0.400 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.100 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 22.0 ug | -36% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | — | |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 60.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.380 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.050 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.240 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.020 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 1.90 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 16:0 (Palmitic acid) | 0.082 g | — | |
| SFA 18:0 (Stearic acid) | 0.009 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.179 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.188 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.174 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.014 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.049 g | — | |
| Threonine (EAA) | 0.129 g | — | |
| Isoleucine (EAA, BCAA) | 0.127 g | — | |
| Leucine (EAA, BCAA) | 0.212 g | — | |
| Lysine (EAA) | 0.172 g | — | |
| Methionine (EAA) | 0.044 g | — | |
| Cystine (conditionally essential) | 0.058 g | — | |
| Phenylalanine (EAA) | 0.133 g | — | |
| Tyrosine (conditionally essential) | 0.062 g | — | |
| Valine (EAA, BCAA) | 0.173 g | — | |
| Arginine (conditionally essential) | 0.250 g | — | |
| Histidine (EAA) | 0.079 g | — | |
| Alanine | 0.191 g | — | |
| Aspartic acid | 0.289 g | — | |
| Glutamic acid | 0.522 g | — | |
| Glycine (conditionally essential) | 0.263 g | — | |
| Proline (conditionally essential) | 0.129 g | — | |
| Serine | 0.175 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.800 mg | — | |
| Choline from phosphatidylcholine | 7.60 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 11.0 mg | — | |
| Total Choline | 20.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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