Cornmeal vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Cornmeal, white, self-rising, degermed, enriched — 8.41g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 355 kcal per 100g.
Which is more nutrient-dense?
Cornmeal, white, self-rising, degermed, enriched 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 | Cornmeal | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 355 kcal | 102 kcal | +248% |
| Macronutrients | |||
| Water | 10.2 g | 75.2 g | -86% |
| Protein | 8.41 g | 3.80 g | +121% |
| Total lipid (fat) | 1.72 g | 1.58 g | +9% |
| Carbohydrate, by difference | 74.8 g | 18.7 g | +300% |
| Fiber, total dietary | 7.10 g | 2.10 g | +238% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.234 g | — | |
| Fatty acids, total monounsaturated | 0.429 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.678 mg | 0.015 mg | +4420% |
| Riboflavin (Vitamin B2) | 0.387 mg | 0.022 mg | +1659% |
| Niacin (Vitamin B3) | 4.57 mg | 0.235 mg | +1843% |
| Vitamin B-6 — Pyridoxine | 0.390 mg | 0.113 mg | +245% |
| Biotin (Vitamin B7) | 233 ug | 22.0 ug | +959% |
| Folate, total (Vitamin B9) | 202 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 350 mg | 47.0 mg | +645% |
| Iron, Fe | 4.73 mg | 2.10 mg | +125% |
| Magnesium, Mg | 49.0 mg | 65.0 mg | -25% |
| Phosphorus, P | 623 mg | 148 mg | +321% |
| Potassium, K | 170 mg | 135 mg | +26% |
| Sodium, Na | 1348 mg | 6.00 mg | +22367% |
| Zinc, Zn | 1.00 mg | 0.860 mg | +16% |
| Copper, Cu | 0.130 mg | 0.149 mg | -13% |
| Manganese, Mn | — | 0.854 mg | |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1484 kj | 429 kj | +246% |
| Ash | 4.91 g | 0.770 g | +538% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 22.0 ug | +41% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 375 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| 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 | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.194 g | — | |
| SFA 18:0 (Stearic acid) | 0.026 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.424 g | — | |
| Fatty acids, total polyunsaturated | 0.739 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.719 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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