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 130
Amaranth grain 102
Protein (g)
Rice 2.69
Amaranth grain 3.80
Carbs (g)
Rice 28.2
Amaranth grain 18.7
Fat (g)
Rice 0.280
Amaranth grain 1.58
Fiber (g)
Rice 0.400
Amaranth grain 2.10
Quick answers
Which has more protein?
Amaranth grain, cooked — 3.80g vs 2.69g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 130 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 | 130 kcal | 102 kcal | +27% |
| Macronutrients | |||
| Water | 68.4 g | 75.2 g | -9% |
| Protein | 2.69 g | 3.80 g | -29% |
| Total lipid (fat) | 0.280 g | 1.58 g | -82% |
| Carbohydrate, by difference | 28.2 g | 18.7 g | +51% |
| Fiber, total dietary | 0.400 g | 2.10 g | -81% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.077 g | — | |
| Fatty acids, total monounsaturated | 0.088 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.163 mg | 0.015 mg | +987% |
| Riboflavin (Vitamin B2) | 0.013 mg | 0.022 mg | -41% |
| Niacin (Vitamin B3) | 1.48 mg | 0.235 mg | +528% |
| Pantothenic acid (Vitamin B5) | 0.390 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.093 mg | 0.113 mg | -18% |
| Biotin (Vitamin B7) | 58.0 ug | 22.0 ug | +164% |
| Folate, total (Vitamin B9) | 55.0 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) | 0.040 mg | 0.190 mg | -79% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 47.0 mg | -79% |
| Iron, Fe | 1.20 mg | 2.10 mg | -43% |
| Magnesium, Mg | 12.0 mg | 65.0 mg | -82% |
| Phosphorus, P | 43.0 mg | 148 mg | -71% |
| Potassium, K | 35.0 mg | 135 mg | -74% |
| Sodium, Na | 1.00 mg | 6.00 mg | -83% |
| Zinc, Zn | 0.490 mg | 0.860 mg | -43% |
| Copper, Cu | 0.069 mg | 0.149 mg | -54% |
| Manganese, Mn | 0.472 mg | 0.854 mg | -45% |
| Selenium, Se | 7.50 ug | 5.50 ug | +36% |
| Other Nutrients | |||
| Energy | 544 kj | 429 kj | +27% |
| Ash | 0.410 g | 0.770 g | -47% |
| Total Sugars | 0.050 g | — | |
| Starch | — | 16.2 g | |
| Fluoride, F | 41.1 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 3.00 ug | 22.0 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | — | |
| Betaine | 0.300 mg | — | |
| 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) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.069 g | — | |
| SFA 18:0 (Stearic acid) | 0.005 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.087 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 | 0.076 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.062 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.013 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) | 0.031 g | — | |
| Threonine (EAA) | 0.096 g | — | |
| Isoleucine (EAA, BCAA) | 0.116 g | — | |
| Leucine (EAA, BCAA) | 0.222 g | — | |
| Lysine (EAA) | 0.097 g | — | |
| Methionine (EAA) | 0.063 g | — | |
| Cystine (conditionally essential) | 0.055 g | — | |
| Phenylalanine (EAA) | 0.144 g | — | |
| Tyrosine (conditionally essential) | 0.090 g | — | |
| Valine (EAA, BCAA) | 0.164 g | — | |
| Arginine (conditionally essential) | 0.224 g | — | |
| Histidine (EAA) | 0.063 g | — | |
| Alanine | 0.156 g | — | |
| Aspartic acid | 0.253 g | — | |
| Glutamic acid | 0.524 g | — | |
| Glycine (conditionally essential) | 0.122 g | — | |
| Proline (conditionally essential) | 0.127 g | — | |
| Serine | 0.141 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | — | |
| Choline from phosphatidylcholine | 0.400 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 0.700 mg | — | |
| Total Choline | 2.10 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 41.1 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
| Purines | |||
| Purine, adenine | 2.10 mg | — | |
| Purine, guanine | 3.20 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, xanthine | 0.600 mg | — | |
| Purines, total | 5.90 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, regular, enriched, cooked nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +987% in Rice, white, long-grain, regular, enriched, cooked Niacin (Vitamin B3) +528% in Rice, white, long-grain, regular, enriched, cooked Biotin (Vitamin B7) +164% in Rice, white, long-grain, regular, enriched, cooked Sodium, Na -83% in Rice, white, long-grain, regular, enriched, cooked
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