Which has more protein, Oats, whole grain, steel cut or Amaranth grain, cooked?

Oats, whole grain, steel cut has more protein at 12.5g per 100g, compared to 3.80g for Amaranth grain, cooked.

Which has more calories, Oats, whole grain, steel cut or Amaranth grain, cooked?

Calorie data is not available for one or both foods.

Is Oats, whole grain, steel cut healthier than Amaranth grain, cooked?

Based on vitamin and mineral density, Oats, whole grain, steel cut scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Oats vs Amaranth grain

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

Oats, whole grain, steel cut is higher in more vitamins & minerals

Calories (kcal)

Oats —

Amaranth grain 102

Protein (g)

Oats 12.5

Amaranth grain 3.80

Carbs (g)

Oats 69.8

Amaranth grain 18.7

Fat (g)

Oats 5.80

Amaranth grain 1.58

Fiber (g)

Oats —

Amaranth grain 2.10

Quick answers

Which has more protein?

Oats, whole grain, steel cut — 12.5g vs 3.80g per 100g.

Which is more nutrient-dense?

Oats, whole grain, steel cut 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	10.1 g	75.2 g	-87%
Protein	12.5 g	3.80 g	+229%
Total lipid (fat)	5.80 g	1.58 g	+267%
Carbohydrate, by difference	69.8 g	18.7 g	+273%
Fiber, total dietary	—	2.10 g
Vitamins
Thiamin (Vitamin B1)	0.334 mg	0.015 mg	+2125%
Riboflavin (Vitamin B2)	—	0.022 mg
Niacin (Vitamin B3)	0.926 mg	0.235 mg	+294%
Vitamin B-6 — Pyridoxine	0.119 mg	0.113 mg	+5%
Biotin (Vitamin B7)	30.0 ug	22.0 ug	+36%
Vitamin E (alpha-tocopherol)	—	0.190 mg
Minerals
Calcium, Ca	51.3 mg	47.0 mg	+9%
Iron, Fe	3.80 mg	2.10 mg	+81%
Magnesium, Mg	129 mg	65.0 mg	+98%
Phosphorus, P	417 mg	148 mg	+182%
Potassium, K	376 mg	135 mg	+178%
Sodium, Na	0.311 mg	6.00 mg	-95%
Zinc, Zn	2.84 mg	0.860 mg	+231%
Copper, Cu	0.411 mg	0.149 mg	+176%
Manganese, Mn	3.41 mg	0.854 mg	+300%
Selenium, Se	29.0 ug	5.50 ug	+428%
Other Nutrients
Energy (Atwater General Factors)	381 kcal	—
Energy (Atwater Specific Factors)	379 kcal	—
Energy	—	429 kj
Nitrogen	2.15 g	—
Ash	1.80 g	0.770 g	+134%
Total dietary fiber (AOAC 2011.25)	11.9 g	—
High Molecular Weight Dietary Fiber (HMWDF)	11.2 g	—
Low Molecular Weight Dietary Fiber (LMWDF)	0.702 g	—
Beta-glucan	5.44 g	—
Starch	54.9 g	16.2 g	+238%
Molybdenum, Mo	164 ug	—
Biotin	22.0 ug	—
Folic acid (Vitamin B9 — synthetic)	—	22.0 ug
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

* 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, steel cut nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +2125% in Oats, whole grain, steel cut Selenium, Se +428% in Oats, whole grain, steel cut Manganese, Mn +300% in Oats, whole grain, steel cut Niacin (Vitamin B3) +294% in Oats, whole grain, steel cut

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