Oats vs Amaranth grain

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Amaranth grain, uncooked is higher in more vitamins & minerals

Calories (kcal)

Oats —
Amaranth grain 371

Protein (g)

Oats 13.5
Amaranth grain 13.6

Carbs (g)

Oats 68.7
Amaranth grain 65.3

Fat (g)

Oats 5.89
Amaranth grain 7.02

Fiber (g)

Oats —
Amaranth grain 6.70

Quick answers

Which has more protein?

Amaranth grain, uncooked — 13.6g vs 13.5g per 100g.

Which is more nutrient-dense?

Amaranth grain, uncooked 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
Energy
Energy — 371 kcal
Macronutrients
Water 10.3 g 11.3 g
Protein 13.5 g 13.6 g
Total lipid (fat) 5.89 g 7.02 g
Carbohydrate, by difference 68.7 g 65.3 g
Fiber, total dietary — 6.70 g
Fats & Fatty Acids
Fatty acids, total saturated — 1.46 g
Fatty acids, total monounsaturated — 1.68 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 4.20 mg
Thiamin (Vitamin B1) 0.406 mg 0.116 mg
Riboflavin (Vitamin B2) — 0.200 mg
Niacin (Vitamin B3) 0.993 mg 0.923 mg
Pantothenic acid (Vitamin B5) — 1.46 mg
Vitamin B-6 — Pyridoxine 0.135 mg 0.591 mg
Biotin (Vitamin B7) 32.0 ug 82.0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 69.8 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 0 ug
Carotene, beta — 1.00 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 1.19 mg
Vitamin D (D2 + D3) — 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 45.5 mg 159 mg
Iron, Fe 4.34 mg 7.61 mg
Magnesium, Mg 126 mg 248 mg
Phosphorus, P 387 mg 557 mg
Potassium, K 350 mg 508 mg
Sodium, Na 0.668 mg 4.00 mg
Zinc, Zn 2.74 mg 2.87 mg
Copper, Cu 0.428 mg 0.525 mg
Manganese, Mn 3.23 mg 3.33 mg
Selenium, Se 25.4 ug 18.7 ug
Other Nutrients
Energy (Atwater General Factors) 382 kcal —
Energy (Atwater Specific Factors) 379 kcal —
Energy — 1554 kj
Nitrogen 2.32 g —
Ash 1.71 g 2.88 g
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 —
Total Sugars — 1.69 g
Sucrose — 1.40 g
Glucose — 0.270 g
Fructose — 0.010 g
Lactose — 0 g
Maltose — 0.010 g
Galactose — 0 g
Starch 53.8 g 57.3 g
Molybdenum, Mo 160 ug —
Biotin 21.9 ug —
Folic acid (Vitamin B9 — synthetic) — 82.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 82.0 ug
Betaine 31.0 mg 68.0 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 2.00 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 28.0 ug
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0.960 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0.190 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0.690 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) — 0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) — 0.480 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) — 0.290 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) — 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone — 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) — 0.011 g
SFA 15:0 (Pentadecanoic acid) — 0 g
SFA 16:0 (Palmitic acid) — 1.15 g
SFA 17:0 (Margaric acid) — 0 g
SFA 18:0 (Stearic acid) — 0.223 g
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 g
MUFA 17:1 (Heptadecenoic acid) — 0 g
MUFA 18:1 (Omega-9, Oleic acid family) — 1.67 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0.014 g
Fatty acids, total polyunsaturated — 2.78 g
PUFA 18:2 (Omega-6, Linoleic acid) — 2.74 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.042 g
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 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
Phytosterols — 24.0 mg
Tryptophan (EAA) — 0.181 g
Threonine (EAA) — 0.558 g
Isoleucine (EAA, BCAA) — 0.582 g
Leucine (EAA, BCAA) — 0.879 g
Lysine (EAA) — 0.747 g
Methionine (EAA) — 0.226 g
Cystine (conditionally essential) — 0.191 g
Phenylalanine (EAA) — 0.542 g
Tyrosine (conditionally essential) — 0.329 g
Valine (EAA, BCAA) — 0.679 g
Arginine (conditionally essential) — 1.06 g
Histidine (EAA) — 0.389 g
Alanine — 0.799 g
Aspartic acid — 1.26 g
Glutamic acid — 2.26 g
Glycine (conditionally essential) — 1.64 g
Proline (conditionally essential) — 0.698 g
Serine — 1.15 g
Alcohol, ethyl — 0 g
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 6.80 mg
Choline from phosphatidylcholine 18.0 mg 25.0 mg
Choline from phosphocholine 0.300 mg 0.200 mg
Choline from sphingomyelin 2.50 mg 0.700 mg
Free Choline 5.00 mg 37.0 mg
Total Choline 30.0 mg 70.0 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, uncooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +250% in Oats, whole grain, rolled, old fashioned Sodium, Na -83% in Oats, whole grain, rolled, old fashioned Vitamin B-6 — Pyridoxine -77% in Oats, whole grain, rolled, old fashioned Calcium, Ca -71% in Oats, whole grain, rolled, old fashioned

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