Fonio vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Fonio —
Amaranth grain 102
Protein (g)
Fonio 7.17
Amaranth grain 3.80
Carbs (g)
Fonio 81.3
Amaranth grain 18.7
Fat (g)
Fonio 1.69
Amaranth grain 1.58
Fiber (g)
Fonio 2.20
Amaranth grain 2.10
Quick answers
Which has more protein?
Fonio, grain, dry, raw — 7.17g vs 3.80g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Fonio | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 9.37 g | 75.2 g | -88% |
| Protein | 7.17 g | 3.80 g | +89% |
| Total lipid (fat) | 1.69 g | 1.58 g | +7% |
| Carbohydrate, by difference | 81.3 g | 18.7 g | +335% |
| Fiber, total dietary | 2.20 g | 2.10 g | +5% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.086 mg | 0.015 mg | +471% |
| Riboflavin (Vitamin B2) | — | 0.022 mg | |
| Niacin (Vitamin B3) | 0.716 mg | 0.235 mg | +205% |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 0.113 mg | -78% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 11.6 mg | 47.0 mg | -75% |
| Iron, Fe | 2.66 mg | 2.10 mg | +27% |
| Magnesium, Mg | 39.1 mg | 65.0 mg | -40% |
| Phosphorus, P | 93.2 mg | 148 mg | -37% |
| Potassium, K | 43.8 mg | 135 mg | -68% |
| Sodium, Na | 2.97 mg | 6.00 mg | -51% |
| Zinc, Zn | 1.85 mg | 0.860 mg | +115% |
| Copper, Cu | 0.360 mg | 0.149 mg | +142% |
| Manganese, Mn | 0.418 mg | 0.854 mg | -51% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | — | |
| Energy (Atwater Specific Factors) | 377 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 1.15 g | — | |
| Ash | 0.460 g | 0.770 g | -40% |
| Starch | 78.2 g | 16.2 g | +382% |
| Biotin | 4.81 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| 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 | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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