Rice vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, cooked is higher in more vitamins & minerals
Calories (kcal)
Rice 124
Amaranth grain 102
Protein (g)
Rice 2.18
Amaranth grain 3.80
Carbs (g)
Rice 26.8
Amaranth grain 18.7
Fat (g)
Rice 0.500
Amaranth grain 1.58
Fiber (g)
Rice 0.600
Amaranth grain 2.10
Quick answers
Which has more protein?
Amaranth grain, cooked — 3.80g vs 2.18g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 124 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked 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 | 124 kcal | 102 kcal | +22% |
| Macronutrients | |||
| Water | 70.3 g | 75.2 g | -6% |
| Protein | 2.18 g | 3.80 g | -43% |
| Total lipid (fat) | 0.500 g | 1.58 g | -68% |
| Carbohydrate, by difference | 26.8 g | 18.7 g | +43% |
| Fiber, total dietary | 0.600 g | 2.10 g | -71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.017 g | — | |
| Fatty acids, total monounsaturated | 0.074 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.075 mg | 0.015 mg | +400% |
| Riboflavin (Vitamin B2) | 0.008 mg | 0.022 mg | -64% |
| Niacin (Vitamin B3) | 1.74 mg | 0.235 mg | +639% |
| Pantothenic acid (Vitamin B5) | 0.056 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.050 mg | 0.113 mg | -56% |
| Biotin (Vitamin B7) | 70.0 ug | 22.0 ug | +218% |
| Folate, total (Vitamin B9) | 69.0 ug | — | |
| Choline, total | 2.10 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.010 mg | 0.190 mg | -95% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 47.0 mg | -83% |
| Iron, Fe | 1.77 mg | 2.10 mg | -16% |
| Magnesium, Mg | 5.00 mg | 65.0 mg | -92% |
| Phosphorus, P | 37.0 mg | 148 mg | -75% |
| Potassium, K | 9.00 mg | 135 mg | -93% |
| Sodium, Na | 4.00 mg | 6.00 mg | -33% |
| Zinc, Zn | 0.490 mg | 0.860 mg | -43% |
| Copper, Cu | 0.037 mg | 0.149 mg | -75% |
| Manganese, Mn | 0.343 mg | 0.854 mg | -60% |
| Selenium, Se | 4.80 ug | 5.50 ug | -13% |
| Other Nutrients | |||
| Energy | 518 kj | 429 kj | +21% |
| Ash | 0.220 g | 0.770 g | -71% |
| Total Sugars | 0 g | — | |
| Sucrose | 0 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 26.3 g | 16.2 g | +62% |
| Folic acid (Vitamin B9 — synthetic) | 1.00 ug | 22.0 ug | -95% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 118 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| 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 | — | |
| Vitamin K1 — Phylloquinone | 0 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) | 0.017 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0 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) | 0.074 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 | 0.017 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.017 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 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) | 0.030 g | — | |
| Threonine (EAA) | 0.080 g | — | |
| Isoleucine (EAA, BCAA) | 0.100 g | — | |
| Leucine (EAA, BCAA) | 0.192 g | — | |
| Lysine (EAA) | 0.061 g | — | |
| Methionine (EAA) | 0.052 g | — | |
| Cystine (conditionally essential) | 0.045 g | — | |
| Phenylalanine (EAA) | 0.115 g | — | |
| Tyrosine (conditionally essential) | 0.065 g | — | |
| Valine (EAA, BCAA) | 0.138 g | — | |
| Arginine (conditionally essential) | 0.191 g | — | |
| Histidine (EAA) | 0.053 g | — | |
| Alanine | 0.127 g | — | |
| Aspartic acid | 0.234 g | — | |
| Glutamic acid | 0.408 g | — | |
| Glycine (conditionally essential) | 0.104 g | — | |
| Proline (conditionally essential) | 0.140 g | — | |
| Serine | 0.106 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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.
Rice, white, long-grain, precooked or instant, enriched, prepared nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +639% in Rice, white, long-grain, precooked or instant, enriched, prepared Thiamin (Vitamin B1) +400% in Rice, white, long-grain, precooked or instant, enriched, prepared Biotin (Vitamin B7) +218% in Rice, white, long-grain, precooked or instant, enriched, prepared Vitamin E (alpha-tocopherol) -95% in Rice, white, long-grain, precooked or instant, enriched, prepared
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