Quinoa vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, uncooked is higher in more vitamins & minerals
Calories (kcal)
Quinoa 368
Amaranth grain 371
Protein (g)
Quinoa 14.1
Amaranth grain 13.6
Carbs (g)
Quinoa 64.2
Amaranth grain 65.3
Fat (g)
Quinoa 6.07
Amaranth grain 7.02
Fiber (g)
Quinoa 7.00
Amaranth grain 6.70
Quick answers
Which has more protein?
Quinoa, uncooked — 14.1g vs 13.6g per 100g.
Which has fewer calories?
Quinoa, uncooked — 368 vs 371 kcal per 100g.
Which is more nutrient-dense?
Quinoa, 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 | Quinoa | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 368 kcal | 371 kcal | -1% |
| Macronutrients | |||
| Water | 13.3 g | 11.3 g | +18% |
| Protein | 14.1 g | 13.6 g | +4% |
| Total lipid (fat) | 6.07 g | 7.02 g | -14% |
| Carbohydrate, by difference | 64.2 g | 65.3 g | -2% |
| Fiber, total dietary | 7.00 g | 6.70 g | +4% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.706 g | 1.46 g | -52% |
| Fatty acids, total monounsaturated | 1.61 g | 1.68 g | -4% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.20 mg | |
| Thiamin (Vitamin B1) | 0.360 mg | 0.116 mg | +210% |
| Riboflavin (Vitamin B2) | 0.318 mg | 0.200 mg | +59% |
| Niacin (Vitamin B3) | 1.52 mg | 0.923 mg | +65% |
| Pantothenic acid (Vitamin B5) | 0.772 mg | 1.46 mg | -47% |
| Vitamin B-6 — Pyridoxine | 0.487 mg | 0.591 mg | -18% |
| Biotin (Vitamin B7) | 184 ug | 82.0 ug | +124% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 70.2 mg | 69.8 mg | +1% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 8.00 ug | 1.00 ug | +700% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.44 mg | 1.19 mg | +105% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.10 ug | 0 ug | |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 159 mg | -70% |
| Iron, Fe | 4.57 mg | 7.61 mg | -40% |
| Magnesium, Mg | 197 mg | 248 mg | -21% |
| Phosphorus, P | 457 mg | 557 mg | -18% |
| Potassium, K | 563 mg | 508 mg | +11% |
| Sodium, Na | 5.00 mg | 4.00 mg | +25% |
| Zinc, Zn | 3.10 mg | 2.87 mg | +8% |
| Copper, Cu | 0.590 mg | 0.525 mg | +12% |
| Manganese, Mn | 2.03 mg | 3.33 mg | -39% |
| Selenium, Se | 8.50 ug | 18.7 ug | -55% |
| Other Nutrients | |||
| Energy | 1539 kj | 1554 kj | -1% |
| Ash | 2.38 g | 2.88 g | -17% |
| 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 | 52.2 g | 57.3 g | -9% |
| Folic acid (Vitamin B9 — synthetic) | 184 ug | 82.0 ug | +124% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 184 ug | 82.0 ug | +124% |
| Betaine | 630 mg | 67.6 mg | +833% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 14.0 IU | 2.00 IU | +600% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 163 ug | 28.0 ug | +482% |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | 0.960 mg | -92% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.55 mg | 0.190 mg | +2295% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | 0.690 mg | -49% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.480 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.290 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.011 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.600 g | 1.15 g | -48% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.037 g | 0.223 g | -83% |
| SFA 20:0 (Arachidic acid) | 0.030 g | 0.052 g | -42% |
| SFA 22:0 (Behenic acid) | 0.030 g | 0.018 g | +67% |
| SFA 24:0 (Lignoceric acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.42 g | 1.67 g | -15% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.093 g | 0.014 g | +564% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.083 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.017 g | — | |
| Fatty acids, total polyunsaturated | 3.29 g | 2.78 g | +19% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.98 g | 2.74 g | +9% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.260 g | 0.042 g | +519% |
| 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 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic 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) | 0.047 g | — | |
| Phytosterols | — | 24.0 mg | |
| Tryptophan (EAA) | 0.167 g | 0.181 g | -8% |
| Threonine (EAA) | 0.421 g | 0.558 g | -25% |
| Isoleucine (EAA, BCAA) | 0.504 g | 0.582 g | -13% |
| Leucine (EAA, BCAA) | 0.840 g | 0.879 g | -4% |
| Lysine (EAA) | 0.766 g | 0.747 g | +3% |
| Methionine (EAA) | 0.309 g | 0.226 g | +37% |
| Cystine (conditionally essential) | 0.203 g | 0.191 g | +6% |
| Phenylalanine (EAA) | 0.593 g | 0.542 g | +9% |
| Tyrosine (conditionally essential) | 0.267 g | 0.329 g | -19% |
| Valine (EAA, BCAA) | 0.594 g | 0.679 g | -13% |
| Arginine (conditionally essential) | 1.09 g | 1.06 g | +3% |
| Histidine (EAA) | 0.407 g | 0.389 g | +5% |
| Alanine | 0.588 g | 0.799 g | -26% |
| Aspartic acid | 1.13 g | 1.26 g | -10% |
| Glutamic acid | 1.87 g | 2.26 g | -17% |
| Glycine (conditionally essential) | 0.694 g | 1.64 g | -58% |
| Proline (conditionally essential) | 0.773 g | 0.698 g | +11% |
| Serine | 0.567 g | 1.15 g | -51% |
| Alcohol, ethyl | — | 0 g | |
| Choline | |||
| Choline from glycerophoshocholine | 14.0 mg | 6.80 mg | +106% |
| Choline from phosphatidylcholine | 17.0 mg | 25.0 mg | -32% |
| Choline from phosphocholine | 0.400 mg | 0.200 mg | +100% |
| Choline from sphingomyelin | 0.700 mg | 0.700 mg | = |
| Free Choline | 38.0 mg | 37.0 mg | +3% |
| Total Choline | 70.0 mg | 70.0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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