Corn grain vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Corn grain, yellow is higher in more vitamins & minerals
Calories (kcal)
Corn grain 365
Amaranth grain 102
Protein (g)
Corn grain 9.42
Amaranth grain 3.80
Carbs (g)
Corn grain 74.3
Amaranth grain 18.7
Fat (g)
Corn grain 4.74
Amaranth grain 1.58
Fiber (g)
Corn grain 7.30
Amaranth grain 2.10
Quick answers
Which has more protein?
Corn grain, yellow — 9.42g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 365 kcal per 100g.
Which is more nutrient-dense?
Corn grain, yellow 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 | Corn grain | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 365 kcal | 102 kcal | +258% |
| Macronutrients | |||
| Water | 10.4 g | 75.2 g | -86% |
| Protein | 9.42 g | 3.80 g | +148% |
| Total lipid (fat) | 4.74 g | 1.58 g | +200% |
| Carbohydrate, by difference | 74.3 g | 18.7 g | +297% |
| Fiber, total dietary | 7.30 g | 2.10 g | +248% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.667 g | — | |
| Fatty acids, total monounsaturated | 1.25 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.385 mg | 0.015 mg | +2467% |
| Riboflavin (Vitamin B2) | 0.201 mg | 0.022 mg | +814% |
| Niacin (Vitamin B3) | 3.63 mg | 0.235 mg | +1443% |
| Pantothenic acid (Vitamin B5) | 0.424 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.622 mg | 0.113 mg | +450% |
| Biotin (Vitamin B7) | 19.0 ug | 22.0 ug | -14% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 97.0 ug | — | |
| Carotene, alpha | 63.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.490 mg | 0.190 mg | +158% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 47.0 mg | -85% |
| Iron, Fe | 2.71 mg | 2.10 mg | +29% |
| Magnesium, Mg | 127 mg | 65.0 mg | +95% |
| Phosphorus, P | 210 mg | 148 mg | +42% |
| Potassium, K | 287 mg | 135 mg | +113% |
| Sodium, Na | 35.0 mg | 6.00 mg | +483% |
| Zinc, Zn | 2.21 mg | 0.860 mg | +157% |
| Copper, Cu | 0.314 mg | 0.149 mg | +111% |
| Manganese, Mn | 0.485 mg | 0.854 mg | -43% |
| Selenium, Se | 15.5 ug | 5.50 ug | +182% |
| Other Nutrients | |||
| Energy | 1527 kj | 429 kj | +256% |
| Ash | 1.20 g | 0.770 g | +56% |
| Total Sugars | 0.640 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 19.0 ug | 22.0 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 19.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 214 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1355 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 | 0.300 ug | — | |
| SFA 16:0 (Palmitic acid) | 0.569 g | — | |
| SFA 18:0 (Stearic acid) | 0.075 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.25 g | — | |
| Fatty acids, total polyunsaturated | 2.16 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.10 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | — | |
| Tryptophan (EAA) | 0.067 g | — | |
| Threonine (EAA) | 0.354 g | — | |
| Isoleucine (EAA, BCAA) | 0.337 g | — | |
| Leucine (EAA, BCAA) | 1.15 g | — | |
| Lysine (EAA) | 0.265 g | — | |
| Methionine (EAA) | 0.197 g | — | |
| Cystine (conditionally essential) | 0.170 g | — | |
| Phenylalanine (EAA) | 0.463 g | — | |
| Tyrosine (conditionally essential) | 0.383 g | — | |
| Valine (EAA, BCAA) | 0.477 g | — | |
| Arginine (conditionally essential) | 0.470 g | — | |
| Histidine (EAA) | 0.287 g | — | |
| Alanine | 0.705 g | — | |
| Aspartic acid | 0.655 g | — | |
| Glutamic acid | 1.77 g | — | |
| Glycine (conditionally essential) | 0.386 g | — | |
| Proline (conditionally essential) | 0.822 g | — | |
| Serine | 0.447 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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