Oat bran vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, cooked is higher in more vitamins & minerals
Calories (kcal)
Oat bran 40
Amaranth grain 102
Protein (g)
Oat bran 3.21
Amaranth grain 3.80
Carbs (g)
Oat bran 11.4
Amaranth grain 18.7
Fat (g)
Oat bran 0.860
Amaranth grain 1.58
Fiber (g)
Oat bran 2.60
Amaranth grain 2.10
Quick answers
Which has more protein?
Amaranth grain, cooked — 3.80g vs 3.21g per 100g.
Which has fewer calories?
Oat bran, cooked — 40 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 | Oat bran | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 40 kcal | 102 kcal | -61% |
| Macronutrients | |||
| Water | 84.0 g | 75.2 g | +12% |
| Protein | 3.21 g | 3.80 g | -16% |
| Total lipid (fat) | 0.860 g | 1.58 g | -46% |
| Carbohydrate, by difference | 11.4 g | 18.7 g | -39% |
| Fiber, total dietary | 2.60 g | 2.10 g | +24% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.163 g | — | |
| Fatty acids, total monounsaturated | 0.291 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.160 mg | 0.015 mg | +967% |
| Riboflavin (Vitamin B2) | 0.034 mg | 0.022 mg | +55% |
| Niacin (Vitamin B3) | 0.144 mg | 0.235 mg | -39% |
| Pantothenic acid (Vitamin B5) | 0.217 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 0.113 mg | -78% |
| Biotin (Vitamin B7) | 6.00 ug | 22.0 ug | -73% |
| 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 | 10.0 mg | 47.0 mg | -79% |
| Iron, Fe | 0.880 mg | 2.10 mg | -58% |
| Magnesium, Mg | 40.0 mg | 65.0 mg | -38% |
| Phosphorus, P | 119 mg | 148 mg | -20% |
| Potassium, K | 92.0 mg | 135 mg | -32% |
| Sodium, Na | 1.00 mg | 6.00 mg | -83% |
| Zinc, Zn | 0.530 mg | 0.860 mg | -38% |
| Copper, Cu | 0.066 mg | 0.149 mg | -56% |
| Manganese, Mn | 0.964 mg | 0.854 mg | +13% |
| Selenium, Se | 7.70 ug | 5.50 ug | +40% |
| Other Nutrients | |||
| Energy | 167 kj | 429 kj | -61% |
| Ash | 0.490 g | 0.770 g | -36% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 22.0 ug | -73% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 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 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.138 g | — | |
| SFA 18:0 (Stearic acid) | 0.009 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.290 g | — | |
| Fatty acids, total polyunsaturated | 0.339 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.324 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.015 g | — | |
| Tryptophan (EAA) | 0.057 g | — | |
| Threonine (EAA) | 0.086 g | — | |
| Isoleucine (EAA, BCAA) | 0.114 g | — | |
| Leucine (EAA, BCAA) | 0.235 g | — | |
| Lysine (EAA) | 0.130 g | — | |
| Methionine (EAA) | 0.057 g | — | |
| Cystine (conditionally essential) | 0.099 g | — | |
| Phenylalanine (EAA) | 0.155 g | — | |
| Tyrosine (conditionally essential) | 0.114 g | — | |
| Valine (EAA, BCAA) | 0.165 g | — | |
| Arginine (conditionally essential) | 0.219 g | — | |
| Histidine (EAA) | 0.070 g | — | |
| Alanine | 0.149 g | — | |
| Aspartic acid | 0.270 g | — | |
| Glutamic acid | 0.642 g | — | |
| Glycine (conditionally essential) | 0.162 g | — | |
| Proline (conditionally essential) | 0.168 g | — | |
| Serine | 0.152 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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