Rice vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Rice 362
Amaranth grain 102
Protein (g)
Rice 7.50
Amaranth grain 3.80
Carbs (g)
Rice 76.2
Amaranth grain 18.7
Fat (g)
Rice 2.68
Amaranth grain 1.58
Fiber (g)
Rice 3.40
Amaranth grain 2.10
Quick answers
Which has more protein?
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) — 7.50g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 362 kcal per 100g.
Which is more nutrient-dense?
Rice, brown, medium-grain, raw (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 | Rice | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 362 kcal | 102 kcal | +255% |
| Macronutrients | |||
| Water | 12.4 g | 75.2 g | -84% |
| Protein | 7.50 g | 3.80 g | +97% |
| Total lipid (fat) | 2.68 g | 1.58 g | +70% |
| Carbohydrate, by difference | 76.2 g | 18.7 g | +308% |
| Fiber, total dietary | 3.40 g | 2.10 g | +62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.536 g | — | |
| Fatty acids, total monounsaturated | 0.971 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.413 mg | 0.015 mg | +2653% |
| Riboflavin (Vitamin B2) | 0.043 mg | 0.022 mg | +95% |
| Niacin (Vitamin B3) | 4.31 mg | 0.235 mg | +1733% |
| Pantothenic acid (Vitamin B5) | 1.49 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.509 mg | 0.113 mg | +350% |
| Biotin (Vitamin B7) | 20.0 ug | 22.0 ug | -9% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 47.0 mg | -30% |
| Iron, Fe | 1.80 mg | 2.10 mg | -14% |
| Magnesium, Mg | 143 mg | 65.0 mg | +120% |
| Phosphorus, P | 264 mg | 148 mg | +78% |
| Potassium, K | 268 mg | 135 mg | +99% |
| Sodium, Na | 4.00 mg | 6.00 mg | -33% |
| Zinc, Zn | 2.02 mg | 0.860 mg | +135% |
| Copper, Cu | 0.277 mg | 0.149 mg | +86% |
| Manganese, Mn | 3.74 mg | 0.854 mg | +338% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1515 kj | 429 kj | +253% |
| Ash | 1.27 g | 0.770 g | +65% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 22.0 ug | -9% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 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 | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 0.457 g | — | |
| SFA 18:0 (Stearic acid) | 0.048 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.961 g | — | |
| Fatty acids, total polyunsaturated | 0.959 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.918 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.041 g | — | |
| Tryptophan (EAA) | 0.096 g | — | |
| Threonine (EAA) | 0.275 g | — | |
| Isoleucine (EAA, BCAA) | 0.318 g | — | |
| Leucine (EAA, BCAA) | 0.620 g | — | |
| Lysine (EAA) | 0.286 g | — | |
| Methionine (EAA) | 0.169 g | — | |
| Cystine (conditionally essential) | 0.091 g | — | |
| Phenylalanine (EAA) | 0.387 g | — | |
| Tyrosine (conditionally essential) | 0.281 g | — | |
| Valine (EAA, BCAA) | 0.440 g | — | |
| Arginine (conditionally essential) | 0.569 g | — | |
| Histidine (EAA) | 0.190 g | — | |
| Alanine | 0.437 g | — | |
| Aspartic acid | 0.702 g | — | |
| Glutamic acid | 1.53 g | — | |
| Glycine (conditionally essential) | 0.369 g | — | |
| Proline (conditionally essential) | 0.352 g | — | |
| Serine | 0.388 g | — | |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +2653% in Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) Niacin (Vitamin B3) +1733% in Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) Vitamin B-6 — Pyridoxine +350% in Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) Manganese, Mn +338% in Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)
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