Sorghum grain vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Sorghum grain is higher in more vitamins & minerals
Calories (kcal)
Sorghum grain 329
Amaranth grain 102
Protein (g)
Sorghum grain 10.6
Amaranth grain 3.80
Carbs (g)
Sorghum grain 72.1
Amaranth grain 18.7
Fat (g)
Sorghum grain 3.46
Amaranth grain 1.58
Fiber (g)
Sorghum grain 6.70
Amaranth grain 2.10
Quick answers
Which has more protein?
Sorghum grain — 10.6g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 329 kcal per 100g.
Which is more nutrient-dense?
Sorghum 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 | Sorghum grain | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 329 kcal | 102 kcal | +223% |
| Macronutrients | |||
| Water | 12.4 g | 75.2 g | -84% |
| Protein | 10.6 g | 3.80 g | +179% |
| Total lipid (fat) | 3.46 g | 1.58 g | +119% |
| Carbohydrate, by difference | 72.1 g | 18.7 g | +286% |
| Fiber, total dietary | 6.70 g | 2.10 g | +219% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.610 g | — | |
| Fatty acids, total monounsaturated | 1.13 g | — | |
| Fatty acids, total trans | 0.005 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.332 mg | 0.015 mg | +2113% |
| Riboflavin (Vitamin B2) | 0.096 mg | 0.022 mg | +336% |
| Niacin (Vitamin B3) | 3.69 mg | 0.235 mg | +1469% |
| Pantothenic acid (Vitamin B5) | 0.367 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.113 mg | +292% |
| Biotin (Vitamin B7) | 20.0 ug | 22.0 ug | -9% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | 0.190 mg | +163% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 13.0 mg | 47.0 mg | -72% |
| Iron, Fe | 3.36 mg | 2.10 mg | +60% |
| Magnesium, Mg | 165 mg | 65.0 mg | +154% |
| Phosphorus, P | 289 mg | 148 mg | +95% |
| Potassium, K | 363 mg | 135 mg | +169% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 1.67 mg | 0.860 mg | +94% |
| Copper, Cu | 0.284 mg | 0.149 mg | +91% |
| Manganese, Mn | 1.61 mg | 0.854 mg | +88% |
| Selenium, Se | 12.2 ug | 5.50 ug | +122% |
| Other Nutrients | |||
| Energy | 1377 kj | 429 kj | +221% |
| Ash | 1.43 g | 0.770 g | +86% |
| Total Sugars | 2.53 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 20.0 ug | 22.0 ug | -9% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 20.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| 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 | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.543 g | — | |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.052 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.10 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.003 g | — | |
| Fatty acids, total polyunsaturated | 1.56 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.49 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.065 g | — | |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0.002 g | — | |
| Tryptophan (EAA) | 0.124 g | — | |
| Threonine (EAA) | 0.346 g | — | |
| Isoleucine (EAA, BCAA) | 0.433 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 0.229 g | — | |
| Methionine (EAA) | 0.169 g | — | |
| Cystine (conditionally essential) | 0.127 g | — | |
| Phenylalanine (EAA) | 0.546 g | — | |
| Tyrosine (conditionally essential) | 0.321 g | — | |
| Valine (EAA, BCAA) | 0.561 g | — | |
| Arginine (conditionally essential) | 0.355 g | — | |
| Histidine (EAA) | 0.246 g | — | |
| Alanine | 1.03 g | — | |
| Aspartic acid | 0.743 g | — | |
| Glutamic acid | 2.44 g | — | |
| Glycine (conditionally essential) | 0.346 g | — | |
| Proline (conditionally essential) | 0.852 g | — | |
| Serine | 0.462 g | — | |
| Proanthocyanidin dimers | 36.1 mg | — | |
| Proanthocyanidin trimers | 46.2 mg | — | |
| Proanthocyanidin 4-6mers | 228 mg | — | |
| Proanthocyanidin 7-10mers | 294 mg | — | |
| Proanthocyanidin polymers (>10mers) | 1346 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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