Pasta vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Pasta 149
Amaranth grain 102
Protein (g)
Pasta 5.99
Amaranth grain 3.80
Carbs (g)
Pasta 30.1
Amaranth grain 18.7
Fat (g)
Pasta 1.71
Amaranth grain 1.58
Fiber (g)
Pasta 3.90
Amaranth grain 2.10
Quick answers
Which has more protein?
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) — 5.99g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 149 kcal per 100g.
Which is more nutrient-dense?
Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) 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 | 149 kcal | 102 kcal | +46% |
| Macronutrients | |||
| Water | 61.8 g | 75.2 g | -18% |
| Protein | 5.99 g | 3.80 g | +58% |
| Total lipid (fat) | 1.71 g | 1.58 g | +8% |
| Carbohydrate, by difference | 30.1 g | 18.7 g | +61% |
| Fiber, total dietary | 3.90 g | 2.10 g | +86% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.243 g | — | |
| Fatty acids, total monounsaturated | 0.176 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.156 mg | 0.015 mg | +940% |
| Riboflavin (Vitamin B2) | 0.099 mg | 0.022 mg | +350% |
| Niacin (Vitamin B3) | 3.13 mg | 0.235 mg | +1230% |
| Pantothenic acid (Vitamin B5) | 0.268 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.093 mg | 0.113 mg | -18% |
| Biotin (Vitamin B7) | 21.0 ug | 22.0 ug | -5% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 6.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.230 mg | 0.190 mg | +21% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 47.0 mg | -72% |
| Iron, Fe | 1.72 mg | 2.10 mg | -18% |
| Magnesium, Mg | 54.0 mg | 65.0 mg | -17% |
| Phosphorus, P | 127 mg | 148 mg | -14% |
| Potassium, K | 96.0 mg | 135 mg | -29% |
| Sodium, Na | 4.00 mg | 6.00 mg | -33% |
| Zinc, Zn | 1.34 mg | 0.860 mg | +56% |
| Copper, Cu | 0.225 mg | 0.149 mg | +51% |
| Manganese, Mn | 1.32 mg | 0.854 mg | +55% |
| Selenium, Se | 36.3 ug | 5.50 ug | +560% |
| Other Nutrients | |||
| Energy | 625 kj | 429 kj | +46% |
| Ash | 0.440 g | 0.770 g | -43% |
| Total Sugars | 0.750 g | — | |
| Sucrose | 0.200 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.400 g | — | |
| Galactose | 0 g | — | |
| Starch | 25.5 g | 16.2 g | +57% |
| Folic acid (Vitamin B9 — synthetic) | 21.0 ug | 22.0 ug | -5% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 21.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 4.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 94.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | 0.380 mg | -79% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.090 mg | 0.050 mg | +80% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.240 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.180 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 1.16 mg | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.020 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.600 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| 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) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.207 g | — | |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.021 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.003 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.168 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.168 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.006 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.574 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.538 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.538 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.036 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Tryptophan (EAA) | 0.077 g | — | |
| Threonine (EAA) | 0.161 g | — | |
| Isoleucine (EAA, BCAA) | 0.232 g | — | |
| Leucine (EAA, BCAA) | 0.409 g | — | |
| Lysine (EAA) | 0.133 g | — | |
| Methionine (EAA) | 0.097 g | — | |
| Cystine (conditionally essential) | 0.125 g | — | |
| Phenylalanine (EAA) | 0.298 g | — | |
| Tyrosine (conditionally essential) | 0.156 g | — | |
| Valine (EAA, BCAA) | 0.259 g | — | |
| Arginine (conditionally essential) | 0.211 g | — | |
| Histidine (EAA) | 0.140 g | — | |
| Alanine | 0.186 g | — | |
| Aspartic acid | 0.270 g | — | |
| Glutamic acid | 2.07 g | — | |
| Glycine (conditionally essential) | 0.217 g | — | |
| Proline (conditionally essential) | 0.638 g | — | |
| Serine | 0.292 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0 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, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +1230% in Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) Thiamin (Vitamin B1) +940% in Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) Selenium, Se +560% in Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) Riboflavin (Vitamin B2) +350% in Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)
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