Rice vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Rice, brown, long grain, unenriched, raw is higher in more vitamins & minerals
Calories (kcal)
Rice —
Amaranth grain 102
Protein (g)
Rice 7.25
Amaranth grain 3.80
Carbs (g)
Rice 76.7
Amaranth grain 18.7
Fat (g)
Rice 3.31
Amaranth grain 1.58
Fiber (g)
Rice 3.02
Amaranth grain 2.10
Quick answers
Which has more protein?
Rice, brown, long grain, unenriched, raw — 7.25g vs 3.80g per 100g.
Which is more nutrient-dense?
Rice, brown, long grain, 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 | 11.5 g | 75.2 g | -85% |
| Protein | 7.25 g | 3.80 g | +91% |
| Total lipid (fat) | 3.31 g | 1.58 g | +109% |
| Carbohydrate, by difference | 76.7 g | 18.7 g | +310% |
| Fiber, total dietary | 3.02 g | 2.10 g | +44% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.326 mg | 0.015 mg | +2075% |
| Riboflavin (Vitamin B2) | 0.102 mg | 0.022 mg | +366% |
| Niacin (Vitamin B3) | 6.27 mg | 0.235 mg | +2569% |
| Vitamin B-6 — Pyridoxine | 0.161 mg | 0.113 mg | +42% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 8.06 mg | 47.0 mg | -83% |
| Iron, Fe | 1.24 mg | 2.10 mg | -41% |
| Magnesium, Mg | 115 mg | 65.0 mg | +77% |
| Phosphorus, P | 303 mg | 148 mg | +105% |
| Potassium, K | 250 mg | 135 mg | +85% |
| Sodium, Na | 0 mg | 6.00 mg | -100% |
| Zinc, Zn | 1.85 mg | 0.860 mg | +116% |
| Copper, Cu | 0.266 mg | 0.149 mg | +78% |
| Manganese, Mn | 2.70 mg | 0.854 mg | +216% |
| Selenium, Se | 14.8 ug | 5.50 ug | +169% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 368 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 1.22 g | — | |
| Ash | 1.28 g | 0.770 g | +67% |
| Total dietary fiber (AOAC 2011.25) | 4.30 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 3.38 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.501 g | — | |
| Starch | 71.6 g | 16.2 g | +341% |
| Molybdenum, Mo | 63.9 ug | — | |
| Biotin | 4.99 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 | |
| Daidzein | 0.030 mg | — | |
| Genistein | 0.035 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.065 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Rice, brown, long grain, unenriched, raw nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.