Oats (Includes foods for USDA's Food D… vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Oats (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Oats (Includes 389
Amaranth grain 102
Protein (g)
Oats (Includes 16.9
Amaranth grain 3.80
Carbs (g)
Oats (Includes 66.3
Amaranth grain 18.7
Fat (g)
Oats (Includes 6.90
Amaranth grain 1.58
Fiber (g)
Oats (Includes 10.6
Amaranth grain 2.10
Quick answers
Which has more protein?
Oats (Includes foods for USDA's Food Distribution Program) — 16.9g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 389 kcal per 100g.
Which is more nutrient-dense?
Oats (Includes foods for USDA's Food Distribution Program) 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 | Oats (Includes foods for USDA's Food Distribution Program) | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 389 kcal | 102 kcal | +281% |
| Macronutrients | |||
| Water | 8.22 g | 75.2 g | -89% |
| Protein | 16.9 g | 3.80 g | +344% |
| Total lipid (fat) | 6.90 g | 1.58 g | +337% |
| Carbohydrate, by difference | 66.3 g | 18.7 g | +255% |
| Fiber, total dietary | 10.6 g | 2.10 g | +405% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.22 g | — | |
| Fatty acids, total monounsaturated | 2.18 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.763 mg | 0.015 mg | +4987% |
| Riboflavin (Vitamin B2) | 0.139 mg | 0.022 mg | +532% |
| Niacin (Vitamin B3) | 0.961 mg | 0.235 mg | +309% |
| Pantothenic acid (Vitamin B5) | 1.35 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 0.113 mg | +5% |
| Biotin (Vitamin B7) | 56.0 ug | 22.0 ug | +155% |
| 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 | 54.0 mg | 47.0 mg | +15% |
| Iron, Fe | 4.72 mg | 2.10 mg | +125% |
| Magnesium, Mg | 177 mg | 65.0 mg | +172% |
| Phosphorus, P | 523 mg | 148 mg | +253% |
| Potassium, K | 429 mg | 135 mg | +218% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 3.97 mg | 0.860 mg | +362% |
| Copper, Cu | 0.626 mg | 0.149 mg | +320% |
| Manganese, Mn | 4.92 mg | 0.854 mg | +476% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1628 kj | 429 kj | +279% |
| Ash | 1.72 g | 0.770 g | +123% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 56.0 ug | 22.0 ug | +155% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 56.0 ug | — | |
| Vitamin B-12, added | 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 12:0 (Lauric acid) | 0.024 g | — | |
| SFA 14:0 (Myristic acid) | 0.015 g | — | |
| SFA 16:0 (Palmitic acid) | 1.03 g | — | |
| SFA 18:0 (Stearic acid) | 0.065 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.013 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.16 g | — | |
| Fatty acids, total polyunsaturated | 2.54 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.42 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | — | |
| Tryptophan (EAA) | 0.234 g | — | |
| Threonine (EAA) | 0.575 g | — | |
| Isoleucine (EAA, BCAA) | 0.694 g | — | |
| Leucine (EAA, BCAA) | 1.28 g | — | |
| Lysine (EAA) | 0.701 g | — | |
| Methionine (EAA) | 0.312 g | — | |
| Cystine (conditionally essential) | 0.408 g | — | |
| Phenylalanine (EAA) | 0.895 g | — | |
| Tyrosine (conditionally essential) | 0.573 g | — | |
| Valine (EAA, BCAA) | 0.937 g | — | |
| Arginine (conditionally essential) | 1.19 g | — | |
| Histidine (EAA) | 0.405 g | — | |
| Alanine | 0.881 g | — | |
| Aspartic acid | 1.45 g | — | |
| Glutamic acid | 3.71 g | — | |
| Glycine (conditionally essential) | 0.841 g | — | |
| Proline (conditionally essential) | 0.934 g | — | |
| Serine | 0.750 g | — | |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Oats (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +4987% in Oats (Includes foods for USDA's Food Distribution Program) Riboflavin (Vitamin B2) +532% in Oats (Includes foods for USDA's Food Distribution Program) Manganese, Mn +476% in Oats (Includes foods for USDA's Food Distribution Program) Fiber, total dietary +405% in Oats (Includes foods for USDA's Food Distribution Program)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.