Pasta vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Pasta, fresh-refrigerated, plain, cooked — 5.15g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 131 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked 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 | Pasta | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 131 kcal | 102 kcal | +28% |
| Macronutrients | |||
| Water | 68.6 g | 75.2 g | -9% |
| Protein | 5.15 g | 3.80 g | +36% |
| Total lipid (fat) | 1.05 g | 1.58 g | -34% |
| Carbohydrate, by difference | 24.9 g | 18.7 g | +33% |
| Fiber, total dietary | — | 2.10 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.150 g | — | |
| Fatty acids, total monounsaturated | 0.124 g | — | |
| Cholesterol | 33.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.209 mg | 0.015 mg | +1293% |
| Riboflavin (Vitamin B2) | 0.150 mg | 0.022 mg | +582% |
| Niacin (Vitamin B3) | 0.992 mg | 0.235 mg | +322% |
| Pantothenic acid (Vitamin B5) | 0.183 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.034 mg | 0.113 mg | -70% |
| Biotin (Vitamin B7) | 64.0 ug | 22.0 ug | +191% |
| Folate, total (Vitamin B9) | 57.0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.140 ug | — | |
| Vitamin A, RAE | 6.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 47.0 mg | -87% |
| Iron, Fe | 1.14 mg | 2.10 mg | -46% |
| Magnesium, Mg | 18.0 mg | 65.0 mg | -72% |
| Phosphorus, P | 63.0 mg | 148 mg | -57% |
| Potassium, K | 24.0 mg | 135 mg | -82% |
| Sodium, Na | 6.00 mg | 6.00 mg | = |
| Zinc, Zn | 0.560 mg | 0.860 mg | -35% |
| Copper, Cu | 0.093 mg | 0.149 mg | -38% |
| Manganese, Mn | 0.224 mg | 0.854 mg | -74% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 548 kj | 429 kj | +28% |
| Ash | 0.300 g | 0.770 g | -61% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 22.0 ug | -68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 104 ug | — | |
| Retinol | 6.00 ug | — | |
| Vitamin A, IU | 20.0 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 | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.131 g | — | |
| SFA 18:0 (Stearic acid) | 0.017 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.124 g | — | |
| Fatty acids, total polyunsaturated | 0.429 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.392 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | — | |
| Tryptophan (EAA) | 0.065 g | — | |
| Threonine (EAA) | 0.134 g | — | |
| Isoleucine (EAA, BCAA) | 0.197 g | — | |
| Leucine (EAA, BCAA) | 0.348 g | — | |
| Lysine (EAA) | 0.097 g | — | |
| Methionine (EAA) | 0.079 g | — | |
| Cystine (conditionally essential) | 0.143 g | — | |
| Phenylalanine (EAA) | 0.247 g | — | |
| Tyrosine (conditionally essential) | 0.134 g | — | |
| Valine (EAA, BCAA) | 0.217 g | — | |
| Arginine (conditionally essential) | 0.187 g | — | |
| Histidine (EAA) | 0.103 g | — | |
| Alanine | 0.149 g | — | |
| Aspartic acid | 0.208 g | — | |
| Glutamic acid | 1.83 g | — | |
| Glycine (conditionally essential) | 0.161 g | — | |
| Proline (conditionally essential) | 0.559 g | — | |
| Serine | 0.240 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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