Oat bran vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Oat bran, raw is higher in more vitamins & minerals
Calories (kcal)
Oat bran 246
Amaranth grain 371
Protein (g)
Oat bran 17.3
Amaranth grain 13.6
Carbs (g)
Oat bran 66.2
Amaranth grain 65.3
Fat (g)
Oat bran 7.03
Amaranth grain 7.02
Fiber (g)
Oat bran 15.4
Amaranth grain 6.70
Quick answers
Which has more protein?
Oat bran, raw — 17.3g vs 13.6g per 100g.
Which has fewer calories?
Oat bran, raw — 246 vs 371 kcal per 100g.
Which is more nutrient-dense?
Oat bran, raw 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 | 246 kcal | 371 kcal | -34% |
| Macronutrients | |||
| Water | 6.55 g | 11.3 g | -42% |
| Protein | 17.3 g | 13.6 g | +28% |
| Total lipid (fat) | 7.03 g | 7.02 g | = |
| Carbohydrate, by difference | 66.2 g | 65.3 g | +1% |
| Fiber, total dietary | 15.4 g | 6.70 g | +130% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.33 g | 1.46 g | -9% |
| Fatty acids, total monounsaturated | 2.38 g | 1.68 g | +41% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.20 mg | -100% |
| Thiamin (Vitamin B1) | 1.17 mg | 0.116 mg | +909% |
| Riboflavin (Vitamin B2) | 0.220 mg | 0.200 mg | +10% |
| Niacin (Vitamin B3) | 0.934 mg | 0.923 mg | +1% |
| Pantothenic acid (Vitamin B5) | 1.49 mg | 1.46 mg | +3% |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 0.591 mg | -72% |
| Biotin (Vitamin B7) | 52.0 ug | 82.0 ug | -37% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.2 mg | 69.8 mg | -54% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 1.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.01 mg | 1.19 mg | -15% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 58.0 mg | 159 mg | -64% |
| Iron, Fe | 5.41 mg | 7.61 mg | -29% |
| Magnesium, Mg | 235 mg | 248 mg | -5% |
| Phosphorus, P | 734 mg | 557 mg | +32% |
| Potassium, K | 566 mg | 508 mg | +11% |
| Sodium, Na | 4.00 mg | 4.00 mg | = |
| Zinc, Zn | 3.11 mg | 2.87 mg | +8% |
| Copper, Cu | 0.403 mg | 0.525 mg | -23% |
| Manganese, Mn | 5.63 mg | 3.33 mg | +69% |
| Selenium, Se | 45.2 ug | 18.7 ug | +142% |
| Other Nutrients | |||
| Energy | 1029 kj | 1554 kj | -34% |
| Ash | 2.89 g | 2.88 g | = |
| Total Sugars | 1.45 g | 1.69 g | -14% |
| Sucrose | — | 1.40 g | |
| Glucose | — | 0.270 g | |
| Fructose | — | 0.010 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.010 g | |
| Galactose | — | 0 g | |
| Starch | — | 57.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 52.0 ug | 82.0 ug | -37% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 52.0 ug | 82.0 ug | -37% |
| Betaine | 19.6 mg | 68.0 mg | -71% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 180 ug | 28.0 ug | +543% |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | 0.960 mg | -92% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | 0.190 mg | -100% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.100 mg | 0.690 mg | -86% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 2.21 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.080 mg | 0.480 mg | -83% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.290 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 3.20 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.026 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.016 g | 0.011 g | +45% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.13 g | 1.15 g | -2% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.071 g | 0.223 g | -68% |
| SFA 20:0 (Arachidic acid) | — | 0.052 g | |
| SFA 22:0 (Behenic acid) | — | 0.018 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.36 g | 1.67 g | +41% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.014 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.77 g | 2.78 g | = |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.64 g | 2.74 g | -3% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.121 g | 0.042 g | +188% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.042 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | — | 24.0 mg | |
| Tryptophan (EAA) | 0.335 g | 0.181 g | +85% |
| Threonine (EAA) | 0.502 g | 0.558 g | -10% |
| Isoleucine (EAA, BCAA) | 0.668 g | 0.582 g | +15% |
| Leucine (EAA, BCAA) | 1.37 g | 0.879 g | +56% |
| Lysine (EAA) | 0.760 g | 0.747 g | +2% |
| Methionine (EAA) | 0.335 g | 0.226 g | +48% |
| Cystine (conditionally essential) | 0.576 g | 0.191 g | +202% |
| Phenylalanine (EAA) | 0.908 g | 0.542 g | +68% |
| Tyrosine (conditionally essential) | 0.668 g | 0.329 g | +103% |
| Valine (EAA, BCAA) | 0.964 g | 0.679 g | +42% |
| Arginine (conditionally essential) | 1.28 g | 1.06 g | +21% |
| Histidine (EAA) | 0.410 g | 0.389 g | +5% |
| Alanine | 0.872 g | 0.799 g | +9% |
| Aspartic acid | 1.58 g | 1.26 g | +25% |
| Glutamic acid | 3.75 g | 2.26 g | +66% |
| Glycine (conditionally essential) | 0.947 g | 1.64 g | -42% |
| Proline (conditionally essential) | 0.982 g | 0.698 g | +41% |
| Serine | 0.890 g | 1.15 g | -22% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 6.20 mg | 6.80 mg | -9% |
| Choline from phosphatidylcholine | 18.0 mg | 25.0 mg | -28% |
| Choline from phosphocholine | 0.300 mg | 0.200 mg | +50% |
| Choline from sphingomyelin | 3.00 mg | 0.700 mg | +329% |
| Free Choline | 4.90 mg | 37.0 mg | -87% |
| Total Choline | 32.0 mg | 70.0 mg | -54% |
* 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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