Wheat vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wheat, KAMUT khorasan, uncooked is higher in more vitamins & minerals
Calories (kcal)
Wheat 337
Amaranth grain 102
Protein (g)
Wheat 14.5
Amaranth grain 3.80
Carbs (g)
Wheat 70.6
Amaranth grain 18.7
Fat (g)
Wheat 2.13
Amaranth grain 1.58
Fiber (g)
Wheat 11.1
Amaranth grain 2.10
Quick answers
Which has more protein?
Wheat, KAMUT khorasan, uncooked — 14.5g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 337 kcal per 100g.
Which is more nutrient-dense?
Wheat, KAMUT khorasan, 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 | Wheat | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 337 kcal | 102 kcal | +230% |
| Macronutrients | |||
| Water | 11.1 g | 75.2 g | -85% |
| Protein | 14.5 g | 3.80 g | +283% |
| Total lipid (fat) | 2.13 g | 1.58 g | +35% |
| Carbohydrate, by difference | 70.6 g | 18.7 g | +278% |
| Fiber, total dietary | 11.1 g | 2.10 g | +429% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.196 g | — | |
| Fatty acids, total monounsaturated | 0.213 g | — | |
| Fatty acids, total trans | 0.005 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.566 mg | 0.015 mg | +3673% |
| Riboflavin (Vitamin B2) | 0.184 mg | 0.022 mg | +736% |
| Niacin (Vitamin B3) | 6.38 mg | 0.235 mg | +2613% |
| Pantothenic acid (Vitamin B5) | 0.949 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.259 mg | 0.113 mg | +129% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Choline, total | 25.8 mg | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.610 mg | 0.190 mg | +221% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 22.0 mg | 47.0 mg | -53% |
| Iron, Fe | 3.77 mg | 2.10 mg | +80% |
| Magnesium, Mg | 130 mg | 65.0 mg | +100% |
| Phosphorus, P | 364 mg | 148 mg | +146% |
| Potassium, K | 403 mg | 135 mg | +199% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 3.68 mg | 0.860 mg | +328% |
| Copper, Cu | 0.506 mg | 0.149 mg | +240% |
| Manganese, Mn | 2.73 mg | 0.854 mg | +220% |
| Selenium, Se | 81.5 ug | 5.50 ug | +1382% |
| Other Nutrients | |||
| Energy | 1409 kj | 429 kj | +228% |
| Ash | 1.67 g | 0.770 g | +117% |
| Total Sugars | 7.84 g | — | |
| Sucrose | 0.550 g | — | |
| Glucose | 0.620 g | — | |
| Fructose | 0.110 g | — | |
| Lactose | 0 g | — | |
| Maltose | 6.56 g | — | |
| Galactose | 0 g | — | |
| Starch | 52.4 g | 16.2 g | +223% |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Betaine | 113 mg | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 10.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 301 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.140 mg | 0.380 mg | -63% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.08 mg | 0.050 mg | +2060% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 0.240 mg | -96% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.310 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.020 mg | 0.020 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 1.80 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.182 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.012 g | — | |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.201 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 0.621 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.573 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.048 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.048 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic 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 | — | |
| Tryptophan (EAA) | 0.130 g | — | |
| Threonine (EAA) | 0.442 g | — | |
| Isoleucine (EAA, BCAA) | 0.566 g | — | |
| Leucine (EAA, BCAA) | 1.11 g | — | |
| Lysine (EAA) | 0.416 g | — | |
| Methionine (EAA) | 0.251 g | — | |
| Cystine (conditionally essential) | 0.309 g | — | |
| Phenylalanine (EAA) | 0.772 g | — | |
| Tyrosine (conditionally essential) | 0.352 g | — | |
| Valine (EAA, BCAA) | 0.687 g | — | |
| Arginine (conditionally essential) | 0.696 g | — | |
| Histidine (EAA) | 0.379 g | — | |
| Alanine | 0.543 g | — | |
| Aspartic acid | 0.802 g | — | |
| Glutamic acid | 4.84 g | — | |
| Glycine (conditionally essential) | 0.579 g | — | |
| Proline (conditionally essential) | 1.59 g | — | |
| Serine | 0.759 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.40 mg | — | |
| Choline from phosphatidylcholine | 16.0 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 1.80 mg | — | |
| Free Choline | 5.90 mg | — | |
| Total Choline | 26.0 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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