Semolina vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, uncooked is higher in more vitamins & minerals
Calories (kcal)
Semolina 360
Amaranth grain 371
Protein (g)
Semolina 12.7
Amaranth grain 13.6
Carbs (g)
Semolina 72.8
Amaranth grain 65.3
Fat (g)
Semolina 1.05
Amaranth grain 7.02
Fiber (g)
Semolina 3.90
Amaranth grain 6.70
Quick answers
Which has more protein?
Amaranth grain, uncooked — 13.6g vs 12.7g per 100g.
Which has fewer calories?
Semolina, enriched — 360 vs 371 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, uncooked 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 | Semolina | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 360 kcal | 371 kcal | -3% |
| Macronutrients | |||
| Water | 12.7 g | 11.3 g | +12% |
| Protein | 12.7 g | 13.6 g | -6% |
| Total lipid (fat) | 1.05 g | 7.02 g | -85% |
| Carbohydrate, by difference | 72.8 g | 65.3 g | +12% |
| Fiber, total dietary | 3.90 g | 6.70 g | -42% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.150 g | 1.46 g | -90% |
| Fatty acids, total monounsaturated | 0.124 g | 1.68 g | -93% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.20 mg | -100% |
| Thiamin (Vitamin B1) | 0.811 mg | 0.116 mg | +599% |
| Riboflavin (Vitamin B2) | 0.571 mg | 0.200 mg | +185% |
| Niacin (Vitamin B3) | 5.99 mg | 0.923 mg | +549% |
| Pantothenic acid (Vitamin B5) | 0.580 mg | 1.46 mg | -60% |
| Vitamin B-6 — Pyridoxine | 0.103 mg | 0.591 mg | -83% |
| Biotin (Vitamin B7) | 183 ug | 82.0 ug | +123% |
| Folate, total (Vitamin B9) | 111 ug | 0 ug | |
| Choline, total | — | 69.8 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | — | 1.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 1.19 mg | -78% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 159 mg | -89% |
| Iron, Fe | 4.36 mg | 7.61 mg | -43% |
| Magnesium, Mg | 47.0 mg | 248 mg | -81% |
| Phosphorus, P | 136 mg | 557 mg | -76% |
| Potassium, K | 186 mg | 508 mg | -63% |
| Sodium, Na | 1.00 mg | 4.00 mg | -75% |
| Zinc, Zn | 1.05 mg | 2.87 mg | -63% |
| Copper, Cu | 0.189 mg | 0.525 mg | -64% |
| Manganese, Mn | 0.619 mg | 3.33 mg | -81% |
| Selenium, Se | 89.4 ug | 18.7 ug | +378% |
| Other Nutrients | |||
| Energy | 1506 kj | 1554 kj | -3% |
| Ash | 0.770 g | 2.88 g | -73% |
| Total Sugars | — | 1.69 g | |
| Sucrose | — | 1.40 g | |
| Glucose | — | 0.270 g | |
| Fructose | — | 0.010 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0.010 g | |
| Galactose | — | 0 g | |
| Starch | — | 57.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 72.0 ug | 82.0 ug | -12% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 261 ug | 82.0 ug | +218% |
| Betaine | — | 67.6 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 2.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 28.0 ug | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.960 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.190 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.690 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0.480 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.290 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.011 g | -82% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.131 g | 1.15 g | -89% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.017 g | 0.223 g | -92% |
| SFA 20:0 (Arachidic acid) | — | 0.052 g | |
| SFA 22:0 (Behenic acid) | — | 0.018 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.124 g | 1.67 g | -93% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.014 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.430 g | 2.78 g | -85% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.393 g | 2.74 g | -86% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.037 g | 0.042 g | -12% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.042 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 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 | — | |
| Phytosterols | — | 24.0 mg | |
| Tryptophan (EAA) | 0.162 g | 0.181 g | -10% |
| Threonine (EAA) | 0.335 g | 0.558 g | -40% |
| Isoleucine (EAA, BCAA) | 0.490 g | 0.582 g | -16% |
| Leucine (EAA, BCAA) | 0.867 g | 0.879 g | -1% |
| Lysine (EAA) | 0.243 g | 0.747 g | -67% |
| Methionine (EAA) | 0.198 g | 0.226 g | -12% |
| Cystine (conditionally essential) | 0.358 g | 0.191 g | +87% |
| Phenylalanine (EAA) | 0.616 g | 0.542 g | +14% |
| Tyrosine (conditionally essential) | 0.333 g | 0.329 g | +1% |
| Valine (EAA, BCAA) | 0.540 g | 0.679 g | -20% |
| Arginine (conditionally essential) | 0.467 g | 1.06 g | -56% |
| Histidine (EAA) | 0.257 g | 0.389 g | -34% |
| Alanine | 0.372 g | 0.799 g | -53% |
| Aspartic acid | 0.518 g | 1.26 g | -59% |
| Glutamic acid | 4.57 g | 2.26 g | +102% |
| Glycine (conditionally essential) | 0.401 g | 1.64 g | -75% |
| Proline (conditionally essential) | 1.39 g | 0.698 g | +100% |
| Serine | 0.598 g | 1.15 g | -48% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Daidzein | 0.010 mg | — | |
| Genistein | 0.020 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.80 mg | |
| Choline from phosphatidylcholine | — | 25.0 mg | |
| Choline from phosphocholine | — | 0.200 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 37.0 mg | |
| Total Choline | — | 70.0 mg | |
| Isoflavones | |||
| Total isoflavones | 0.020 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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