Rice vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Rice, black, unenriched, raw is higher in more vitamins & minerals
Calories (kcal)
Rice —
Amaranth grain 102
Protein (g)
Rice 7.57
Amaranth grain 3.80
Carbs (g)
Rice 77.2
Amaranth grain 18.7
Fat (g)
Rice 3.44
Amaranth grain 1.58
Fiber (g)
Rice 4.18
Amaranth grain 2.10
Quick answers
Which has more protein?
Rice, black, unenriched, raw — 7.57g vs 3.80g per 100g.
Which is more nutrient-dense?
Rice, black, unenriched, raw 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 | Rice | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 10.5 g | 75.2 g | -86% |
| Protein | 7.57 g | 3.80 g | +99% |
| Total lipid (fat) | 3.44 g | 1.58 g | +118% |
| Carbohydrate, by difference | 77.2 g | 18.7 g | +313% |
| Fiber, total dietary | 4.18 g | 2.10 g | +99% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.319 mg | 0.015 mg | +2025% |
| Riboflavin (Vitamin B2) | — | 0.022 mg | |
| Niacin (Vitamin B3) | 8.28 mg | 0.235 mg | +3423% |
| Vitamin B-6 — Pyridoxine | 0.202 mg | 0.113 mg | +79% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 14.4 mg | 47.0 mg | -69% |
| Iron, Fe | 1.12 mg | 2.10 mg | -47% |
| Magnesium, Mg | 113 mg | 65.0 mg | +74% |
| Phosphorus, P | 307 mg | 148 mg | +107% |
| Potassium, K | 256 mg | 135 mg | +89% |
| Sodium, Na | 0 mg | 6.00 mg | -100% |
| Zinc, Zn | 1.72 mg | 0.860 mg | +100% |
| Copper, Cu | 0.209 mg | 0.149 mg | +41% |
| Manganese, Mn | 3.91 mg | 0.854 mg | +357% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 370 kcal | — | |
| Energy (Atwater Specific Factors) | 361 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 1.21 g | — | |
| Ash | 1.35 g | 0.770 g | +75% |
| Starch | 71.3 g | 16.2 g | +340% |
| Biotin | 4.88 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| 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 | |
* 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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