Oats vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oats, whole grain, rolled, old fashioned is higher in more vitamins & minerals
Calories (kcal)
Oats —
Amaranth grain 102
Protein (g)
Oats 13.5
Amaranth grain 3.80
Carbs (g)
Oats 68.7
Amaranth grain 18.7
Fat (g)
Oats 5.89
Amaranth grain 1.58
Fiber (g)
Oats —
Amaranth grain 2.10
Quick answers
Which has more protein?
Oats, whole grain, rolled, old fashioned — 13.5g vs 3.80g per 100g.
Which is more nutrient-dense?
Oats, whole grain, rolled, old fashioned 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 | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 10.3 g | 75.2 g | -86% |
| Protein | 13.5 g | 3.80 g | +255% |
| Total lipid (fat) | 5.89 g | 1.58 g | +273% |
| Carbohydrate, by difference | 68.7 g | 18.7 g | +267% |
| Fiber, total dietary | — | 2.10 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.406 mg | 0.015 mg | +2609% |
| Riboflavin (Vitamin B2) | — | 0.022 mg | |
| Niacin (Vitamin B3) | 0.993 mg | 0.235 mg | +323% |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.113 mg | +19% |
| Biotin (Vitamin B7) | 32.0 ug | 22.0 ug | +46% |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 45.5 mg | 47.0 mg | -3% |
| Iron, Fe | 4.34 mg | 2.10 mg | +107% |
| Magnesium, Mg | 126 mg | 65.0 mg | +94% |
| Phosphorus, P | 387 mg | 148 mg | +162% |
| Potassium, K | 350 mg | 135 mg | +159% |
| Sodium, Na | 0.668 mg | 6.00 mg | -89% |
| Zinc, Zn | 2.74 mg | 0.860 mg | +219% |
| Copper, Cu | 0.428 mg | 0.149 mg | +187% |
| Manganese, Mn | 3.23 mg | 0.854 mg | +279% |
| Selenium, Se | 25.4 ug | 5.50 ug | +361% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 382 kcal | — | |
| Energy (Atwater Specific Factors) | 379 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 2.32 g | — | |
| Ash | 1.71 g | 0.770 g | +122% |
| Total dietary fiber (AOAC 2011.25) | 10.4 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.70 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.701 g | — | |
| Beta-glucan | 7.52 g | — | |
| Starch | 53.8 g | 16.2 g | +232% |
| Molybdenum, Mo | 160 ug | — | |
| Biotin | 21.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Betaine | 31.0 mg | — | |
| 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 | |
| Daidzein | 0 mg | — | |
| Genistein | 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 | 4.30 mg | — | |
| Choline from phosphatidylcholine | 18.0 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 2.50 mg | — | |
| Free Choline | 5.00 mg | — | |
| Total Choline | 30.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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.
Oats, whole grain, rolled, old fashioned nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
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