Rice vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rice, white, long-grain, parboiled, unenriched, dry is higher in more vitamins & minerals
Calories (kcal)
Rice 374
Amaranth grain 102
Protein (g)
Rice 7.51
Amaranth grain 3.80
Carbs (g)
Rice 80.9
Amaranth grain 18.7
Fat (g)
Rice 1.03
Amaranth grain 1.58
Fiber (g)
Rice 1.80
Amaranth grain 2.10
Quick answers
Which has more protein?
Rice, white, long-grain, parboiled, unenriched, dry — 7.51g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 374 kcal per 100g.
Which is more nutrient-dense?
Rice, white, long-grain, parboiled, unenriched, dry 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 | 374 kcal | 102 kcal | +267% |
| Macronutrients | |||
| Water | 9.86 g | 75.2 g | -87% |
| Protein | 7.51 g | 3.80 g | +98% |
| Total lipid (fat) | 1.03 g | 1.58 g | -35% |
| Carbohydrate, by difference | 80.9 g | 18.7 g | +333% |
| Fiber, total dietary | 1.80 g | 2.10 g | -14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.294 g | — | |
| Fatty acids, total monounsaturated | 0.258 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.224 mg | 0.015 mg | +1393% |
| Riboflavin (Vitamin B2) | 0.050 mg | 0.022 mg | +127% |
| Niacin (Vitamin B3) | 5.05 mg | 0.235 mg | +2048% |
| Pantothenic acid (Vitamin B5) | 0.672 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.452 mg | 0.113 mg | +300% |
| Biotin (Vitamin B7) | 8.00 ug | 22.0 ug | -64% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.030 mg | 0.190 mg | -84% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 47.0 mg | +51% |
| Iron, Fe | 0.740 mg | 2.10 mg | -65% |
| Magnesium, Mg | 27.0 mg | 65.0 mg | -58% |
| Phosphorus, P | 153 mg | 148 mg | +3% |
| Potassium, K | 174 mg | 135 mg | +29% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 1.02 mg | 0.860 mg | +19% |
| Copper, Cu | 0.284 mg | 0.149 mg | +91% |
| Manganese, Mn | 1.03 mg | 0.854 mg | +21% |
| Selenium, Se | 19.9 ug | 5.50 ug | +262% |
| Other Nutrients | |||
| Energy | 1564 kj | 429 kj | +265% |
| Ash | 0.710 g | 0.770 g | -8% |
| Total Sugars | 0.330 g | — | |
| Sucrose | 0.210 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.020 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 68.3 g | 16.2 g | +321% |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | 22.0 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.020 mg | 0.380 mg | -95% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.170 mg | 0.050 mg | +240% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.240 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 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 | 0.100 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 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.277 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.017 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.258 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.322 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.305 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.103 g | — | |
| Threonine (EAA) | 0.271 g | — | |
| Isoleucine (EAA, BCAA) | 0.339 g | — | |
| Leucine (EAA, BCAA) | 0.656 g | — | |
| Lysine (EAA) | 0.215 g | — | |
| Methionine (EAA) | 0.183 g | — | |
| Cystine (conditionally essential) | 0.153 g | — | |
| Phenylalanine (EAA) | 0.398 g | — | |
| Tyrosine (conditionally essential) | 0.216 g | — | |
| Valine (EAA, BCAA) | 0.470 g | — | |
| Arginine (conditionally essential) | 0.651 g | — | |
| Histidine (EAA) | 0.185 g | — | |
| Alanine | 0.433 g | — | |
| Aspartic acid | 0.795 g | — | |
| Glutamic acid | 1.39 g | — | |
| Glycine (conditionally essential) | 0.358 g | — | |
| Proline (conditionally essential) | 0.484 g | — | |
| Serine | 0.366 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, white, long-grain, parboiled, unenriched, dry nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +2048% in Rice, white, long-grain, parboiled, unenriched, dry Thiamin (Vitamin B1) +1393% in Rice, white, long-grain, parboiled, unenriched, dry Vitamin B-6 — Pyridoxine +300% in Rice, white, long-grain, parboiled, unenriched, dry Selenium, Se +262% in Rice, white, long-grain, parboiled, unenriched, dry
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