Pasta vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pasta, fresh-refrigerated, spinach, as purchased is higher in more vitamins & minerals
Calories (kcal)
Pasta 289
Amaranth grain 102
Protein (g)
Pasta 11.3
Amaranth grain 3.80
Carbs (g)
Pasta 55.7
Amaranth grain 18.7
Fat (g)
Pasta 2.10
Amaranth grain 1.58
Fiber (g)
Pasta —
Amaranth grain 2.10
Quick answers
Which has more protein?
Pasta, fresh-refrigerated, spinach, as purchased — 11.3g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 289 kcal per 100g.
Which is more nutrient-dense?
Pasta, fresh-refrigerated, spinach, as purchased 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 | 289 kcal | 102 kcal | +183% |
| Macronutrients | |||
| Water | 30.1 g | 75.2 g | -60% |
| Protein | 11.3 g | 3.80 g | +196% |
| Total lipid (fat) | 2.10 g | 1.58 g | +33% |
| Carbohydrate, by difference | 55.7 g | 18.7 g | +198% |
| Fiber, total dietary | — | 2.10 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.483 g | — | |
| Fatty acids, total monounsaturated | 0.659 g | — | |
| Cholesterol | 73.0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.609 mg | 0.015 mg | +3960% |
| Riboflavin (Vitamin B2) | 0.398 mg | 0.022 mg | +1709% |
| Niacin (Vitamin B3) | 3.46 mg | 0.235 mg | +1372% |
| Pantothenic acid (Vitamin B5) | 0.688 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.315 mg | 0.113 mg | +179% |
| Biotin (Vitamin B7) | 177 ug | 22.0 ug | +705% |
| Folate, total (Vitamin B9) | 121 ug | — | |
| Vitamin B-12 — Cobalamin | 0.310 ug | — | |
| Vitamin A, RAE | 25.0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 47.0 mg | -9% |
| Iron, Fe | 3.30 mg | 2.10 mg | +57% |
| Magnesium, Mg | 63.0 mg | 65.0 mg | -3% |
| Phosphorus, P | 148 mg | 148 mg | = |
| Potassium, K | 272 mg | 135 mg | +101% |
| Sodium, Na | 27.0 mg | 6.00 mg | +350% |
| Zinc, Zn | 1.40 mg | 0.860 mg | +63% |
| Copper, Cu | 0.197 mg | 0.149 mg | +32% |
| Manganese, Mn | 0.781 mg | 0.854 mg | -9% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1209 kj | 429 kj | +182% |
| Ash | 0.820 g | 0.770 g | +6% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 56.0 ug | 22.0 ug | +155% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 262 ug | — | |
| Retinol | 15.0 ug | — | |
| Vitamin A, IU | 241 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) | 0.007 g | — | |
| SFA 16:0 (Palmitic acid) | 0.388 g | — | |
| SFA 18:0 (Stearic acid) | 0.087 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.063 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.595 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.467 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.403 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | — | |
| Tryptophan (EAA) | 0.150 g | — | |
| Threonine (EAA) | 0.352 g | — | |
| Isoleucine (EAA, BCAA) | 0.488 g | — | |
| Leucine (EAA, BCAA) | 0.813 g | — | |
| Lysine (EAA) | 0.336 g | — | |
| Methionine (EAA) | 0.208 g | — | |
| Cystine (conditionally essential) | 0.297 g | — | |
| Phenylalanine (EAA) | 0.560 g | — | |
| Tyrosine (conditionally essential) | 0.332 g | — | |
| Valine (EAA, BCAA) | 0.544 g | — | |
| Arginine (conditionally essential) | 0.480 g | — | |
| Histidine (EAA) | 0.237 g | — | |
| Alanine | 0.399 g | — | |
| Aspartic acid | 0.601 g | — | |
| Glutamic acid | 3.45 g | — | |
| Glycine (conditionally essential) | 0.369 g | — | |
| Proline (conditionally essential) | 1.06 g | — | |
| Serine | 0.577 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.010 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Pasta, fresh-refrigerated, spinach, as purchased nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +3960% in Pasta, fresh-refrigerated, spinach, as purchased Riboflavin (Vitamin B2) +1709% in Pasta, fresh-refrigerated, spinach, as purchased Niacin (Vitamin B3) +1372% in Pasta, fresh-refrigerated, spinach, as purchased Biotin (Vitamin B7) +705% in Pasta, fresh-refrigerated, spinach, as purchased
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