Rye grain vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rye grain is higher in more vitamins & minerals
Calories (kcal)
Rye grain 338
Amaranth grain 102
Protein (g)
Rye grain 10.3
Amaranth grain 3.80
Carbs (g)
Rye grain 75.9
Amaranth grain 18.7
Fat (g)
Rye grain 1.63
Amaranth grain 1.58
Fiber (g)
Rye grain 15.1
Amaranth grain 2.10
Quick answers
Which has more protein?
Rye grain — 10.3g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 338 kcal per 100g.
Which is more nutrient-dense?
Rye grain 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 | Rye grain | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 338 kcal | 102 kcal | +231% |
| Macronutrients | |||
| Water | 10.6 g | 75.2 g | -86% |
| Protein | 10.3 g | 3.80 g | +172% |
| Total lipid (fat) | 1.63 g | 1.58 g | +3% |
| Carbohydrate, by difference | 75.9 g | 18.7 g | +306% |
| Fiber, total dietary | 15.1 g | 2.10 g | +619% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.197 g | — | |
| Fatty acids, total monounsaturated | 0.208 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.316 mg | 0.015 mg | +2007% |
| Riboflavin (Vitamin B2) | 0.251 mg | 0.022 mg | +1041% |
| Niacin (Vitamin B3) | 4.27 mg | 0.235 mg | +1717% |
| Pantothenic acid (Vitamin B5) | 1.46 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.294 mg | 0.113 mg | +160% |
| Biotin (Vitamin B7) | 38.0 ug | 22.0 ug | +73% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 30.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.850 mg | 0.190 mg | +347% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 47.0 mg | -49% |
| Iron, Fe | 2.63 mg | 2.10 mg | +25% |
| Magnesium, Mg | 110 mg | 65.0 mg | +69% |
| Phosphorus, P | 332 mg | 148 mg | +124% |
| Potassium, K | 510 mg | 135 mg | +278% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 2.65 mg | 0.860 mg | +208% |
| Copper, Cu | 0.367 mg | 0.149 mg | +146% |
| Manganese, Mn | 2.58 mg | 0.854 mg | +202% |
| Selenium, Se | 13.9 ug | 5.50 ug | +153% |
| Other Nutrients | |||
| Energy | 1414 kj | 429 kj | +230% |
| Ash | 1.57 g | 0.770 g | +104% |
| Total Sugars | 0.980 g | — | |
| Sucrose | 0.710 g | — | |
| Glucose | 0.160 g | — | |
| Fructose | 0.110 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 22.0 ug | +73% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 38.0 ug | — | |
| Betaine | 146 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 11.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 210 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 | 5.90 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) | 0.186 g | — | |
| SFA 18:0 (Stearic acid) | 0.006 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.193 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.767 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.659 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.108 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) | 0.108 g | — | |
| Threonine (EAA) | 0.289 g | — | |
| Isoleucine (EAA, BCAA) | 0.208 g | — | |
| Leucine (EAA, BCAA) | 0.563 g | — | |
| Lysine (EAA) | 0.286 g | — | |
| Methionine (EAA) | 0.153 g | — | |
| Phenylalanine (EAA) | 0.435 g | — | |
| Tyrosine (conditionally essential) | 0.200 g | — | |
| Valine (EAA, BCAA) | 0.317 g | — | |
| Arginine (conditionally essential) | 0.454 g | — | |
| Histidine (EAA) | 0.189 g | — | |
| Alanine | 0.405 g | — | |
| Aspartic acid | 0.560 g | — | |
| Glutamic acid | 2.29 g | — | |
| Glycine (conditionally essential) | 0.416 g | — | |
| Proline (conditionally essential) | 0.804 g | — | |
| Serine | 0.458 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.
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