Couscous vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Couscous, dry is higher in more vitamins & minerals
Calories (kcal)
Couscous 376
Amaranth grain 102
Protein (g)
Couscous 12.8
Amaranth grain 3.80
Carbs (g)
Couscous 77.4
Amaranth grain 18.7
Fat (g)
Couscous 0.640
Amaranth grain 1.58
Fiber (g)
Couscous 5.00
Amaranth grain 2.10
Quick answers
Which has more protein?
Couscous, dry — 12.8g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 376 kcal per 100g.
Which is more nutrient-dense?
Couscous, dry 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 | Couscous | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 376 kcal | 102 kcal | +269% |
| Macronutrients | |||
| Water | 8.56 g | 75.2 g | -89% |
| Protein | 12.8 g | 3.80 g | +236% |
| Total lipid (fat) | 0.640 g | 1.58 g | -59% |
| Carbohydrate, by difference | 77.4 g | 18.7 g | +314% |
| Fiber, total dietary | 5.00 g | 2.10 g | +138% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.117 g | — | |
| Fatty acids, total monounsaturated | 0.089 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.163 mg | 0.015 mg | +987% |
| Riboflavin (Vitamin B2) | 0.078 mg | 0.022 mg | +255% |
| Niacin (Vitamin B3) | 3.49 mg | 0.235 mg | +1385% |
| Pantothenic acid (Vitamin B5) | 1.24 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.110 mg | 0.113 mg | -3% |
| Biotin (Vitamin B7) | 20.0 ug | 22.0 ug | -9% |
| Folate, total (Vitamin B9) | 0 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 | 24.0 mg | 47.0 mg | -49% |
| Iron, Fe | 1.08 mg | 2.10 mg | -49% |
| Magnesium, Mg | 44.0 mg | 65.0 mg | -32% |
| Phosphorus, P | 170 mg | 148 mg | +15% |
| Potassium, K | 166 mg | 135 mg | +23% |
| Sodium, Na | 10.0 mg | 6.00 mg | +67% |
| Zinc, Zn | 0.830 mg | 0.860 mg | -3% |
| Copper, Cu | 0.247 mg | 0.149 mg | +66% |
| Manganese, Mn | 0.780 mg | 0.854 mg | -9% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1573 kj | 429 kj | +267% |
| Ash | 0.620 g | 0.770 g | -19% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 22.0 ug | -9% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 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 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.109 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.086 g | — | |
| Fatty acids, total polyunsaturated | 0.252 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.240 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | — | |
| Tryptophan (EAA) | 0.163 g | — | |
| Threonine (EAA) | 0.337 g | — | |
| Isoleucine (EAA, BCAA) | 0.493 g | — | |
| Leucine (EAA, BCAA) | 0.872 g | — | |
| Lysine (EAA) | 0.245 g | — | |
| Methionine (EAA) | 0.199 g | — | |
| Cystine (conditionally essential) | 0.360 g | — | |
| Phenylalanine (EAA) | 0.620 g | — | |
| Tyrosine (conditionally essential) | 0.335 g | — | |
| Valine (EAA, BCAA) | 0.544 g | — | |
| Arginine (conditionally essential) | 0.470 g | — | |
| Histidine (EAA) | 0.259 g | — | |
| Alanine | 0.374 g | — | |
| Aspartic acid | 0.521 g | — | |
| Glutamic acid | 4.60 g | — | |
| Glycine (conditionally essential) | 0.403 g | — | |
| Proline (conditionally essential) | 1.40 g | — | |
| Serine | 0.601 g | — | |
* 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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