Wheat vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Wheat, KAMUT khorasan, cooked — 5.71g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 132 kcal per 100g.
Which is more nutrient-dense?
Wheat, KAMUT khorasan, 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 | Wheat | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 132 kcal | 102 kcal | +29% |
| Macronutrients | |||
| Water | 65.2 g | 75.2 g | -13% |
| Protein | 5.71 g | 3.80 g | +50% |
| Total lipid (fat) | 0.830 g | 1.58 g | -47% |
| Carbohydrate, by difference | 27.6 g | 18.7 g | +48% |
| Fiber, total dietary | 4.30 g | 2.10 g | +105% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.077 g | — | |
| Fatty acids, total monounsaturated | 0.084 g | — | |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | 0.015 mg | +533% |
| Riboflavin (Vitamin B2) | 0.030 mg | 0.022 mg | +36% |
| Niacin (Vitamin B3) | 2.31 mg | 0.235 mg | +881% |
| Vitamin B-6 — Pyridoxine | 0.070 mg | 0.113 mg | -38% |
| Biotin (Vitamin B7) | 11.0 ug | 22.0 ug | -50% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | 0.190 mg | +26% |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 47.0 mg | -81% |
| Iron, Fe | 1.76 mg | 2.10 mg | -16% |
| Magnesium, Mg | 48.0 mg | 65.0 mg | -26% |
| Phosphorus, P | 147 mg | 148 mg | -1% |
| Potassium, K | 164 mg | 135 mg | +21% |
| Sodium, Na | 8.00 mg | 6.00 mg | +33% |
| Zinc, Zn | 1.84 mg | 0.860 mg | +114% |
| Copper, Cu | 0.207 mg | 0.149 mg | +39% |
| Manganese, Mn | 1.03 mg | 0.854 mg | +21% |
| Selenium, Se | 31.9 ug | 5.50 ug | +480% |
| Other Nutrients | |||
| Energy | 552 kj | 429 kj | +29% |
| Ash | 0.670 g | 0.770 g | -13% |
| Total Sugars | 3.07 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 22.0 ug | -50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 4.00 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 | |
| Fatty acids, total polyunsaturated | 0.243 g | — | |
| Tryptophan (EAA) | 0.051 g | — | |
| Threonine (EAA) | 0.172 g | — | |
| Isoleucine (EAA, BCAA) | 0.220 g | — | |
| Leucine (EAA, BCAA) | 0.432 g | — | |
| Lysine (EAA) | 0.161 g | — | |
| Methionine (EAA) | 0.097 g | — | |
| Cystine (conditionally essential) | 0.120 g | — | |
| Phenylalanine (EAA) | 0.300 g | — | |
| Tyrosine (conditionally essential) | 0.137 g | — | |
| Valine (EAA, BCAA) | 0.267 g | — | |
| Arginine (conditionally essential) | 0.270 g | — | |
| Histidine (EAA) | 0.147 g | — | |
| Alanine | 0.211 g | — | |
| Aspartic acid | 0.312 g | — | |
| Glutamic acid | 1.88 g | — | |
| Glycine (conditionally essential) | 0.225 g | — | |
| Proline (conditionally essential) | 0.619 g | — | |
| Serine | 0.295 g | — | |
* 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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