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 12.5
Amaranth grain 13.6
Carbs (g)
Oats 69.8
Amaranth grain 65.3
Fat (g)
Oats 5.80
Amaranth grain 7.02
Fiber (g)
Oats —
Amaranth grain 6.70
Quick answers
Which has more protein?
Amaranth grain, uncooked — 13.6g vs 12.5g 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 371 kcal | |
| Macronutrients | |||
| Water | 10.1 g | 11.3 g | -10% |
| Protein | 12.5 g | 13.6 g | -8% |
| Total lipid (fat) | 5.80 g | 7.02 g | -17% |
| Carbohydrate, by difference | 69.8 g | 65.3 g | +7% |
| 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) | 0.334 mg | 0.116 mg | +188% |
| Riboflavin (Vitamin B2) | — | 0.200 mg | |
| Niacin (Vitamin B3) | 0.926 mg | 0.923 mg | = |
| Pantothenic acid (Vitamin B5) | — | 1.46 mg | |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 0.591 mg | -80% |
| Biotin (Vitamin B7) | 30.0 ug | 82.0 ug | -63% |
| 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 | 51.3 mg | 159 mg | -68% |
| Iron, Fe | 3.80 mg | 7.61 mg | -50% |
| Magnesium, Mg | 129 mg | 248 mg | -48% |
| Phosphorus, P | 417 mg | 557 mg | -25% |
| Potassium, K | 376 mg | 508 mg | -26% |
| Sodium, Na | 0.311 mg | 4.00 mg | -92% |
| Zinc, Zn | 2.84 mg | 2.87 mg | -1% |
| Copper, Cu | 0.411 mg | 0.525 mg | -22% |
| Manganese, Mn | 3.41 mg | 3.33 mg | +2% |
| Selenium, Se | 29.0 ug | 18.7 ug | +55% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 381 kcal | — | |
| Energy (Atwater Specific Factors) | 379 kcal | — | |
| Energy | — | 1554 kj | |
| Nitrogen | 2.15 g | — | |
| Ash | 1.80 g | 2.88 g | -38% |
| 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 | — | |
| 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 | 54.9 g | 57.3 g | -4% |
| Molybdenum, Mo | 164 ug | — | |
| Biotin | 22.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 82.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 82.0 ug | |
| Betaine | — | 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 | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.80 mg | |
| Choline from phosphatidylcholine | — | 25.0 mg | |
| Choline from phosphocholine | — | 0.200 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 37.0 mg | |
| Total Choline | — | 70.0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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