Wild rice vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Wild rice, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Wild rice —
Amaranth grain 102
Protein (g)
Wild rice 12.8
Amaranth grain 3.80
Carbs (g)
Wild rice 75.7
Amaranth grain 18.7
Fat (g)
Wild rice 1.70
Amaranth grain 1.58
Fiber (g)
Wild rice 4.26
Amaranth grain 2.10
Quick answers
Which has more protein?
Wild rice, dry, raw — 12.8g vs 3.80g per 100g.
Which is more nutrient-dense?
Wild rice, dry, raw 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 | Wild rice | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 8.43 g | 75.2 g | -89% |
| Protein | 12.8 g | 3.80 g | +237% |
| Total lipid (fat) | 1.70 g | 1.58 g | +8% |
| Carbohydrate, by difference | 75.7 g | 18.7 g | +305% |
| Fiber, total dietary | 4.26 g | 2.10 g | +103% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.339 mg | 0.015 mg | +2159% |
| Riboflavin (Vitamin B2) | — | 0.022 mg | |
| Niacin (Vitamin B3) | 6.91 mg | 0.235 mg | +2842% |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.113 mg | +248% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 7.97 mg | 47.0 mg | -83% |
| Iron, Fe | 1.53 mg | 2.10 mg | -27% |
| Magnesium, Mg | 109 mg | 65.0 mg | +67% |
| Phosphorus, P | 355 mg | 148 mg | +140% |
| Potassium, K | 299 mg | 135 mg | +121% |
| Sodium, Na | 1.01 mg | 6.00 mg | -83% |
| Zinc, Zn | 5.84 mg | 0.860 mg | +580% |
| Copper, Cu | 0.487 mg | 0.149 mg | +227% |
| Manganese, Mn | 1.32 mg | 0.854 mg | +54% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | — | |
| Energy (Atwater Specific Factors) | 359 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 2.05 g | — | |
| Ash | 1.41 g | 0.770 g | +83% |
| Starch | 68.7 g | 16.2 g | +323% |
| Biotin | 2.13 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| 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 | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 2.14 mg | — | |
| Proanthocyanidin trimers | 3.29 mg | — | |
| Proanthocyanidin 4-6mers | 5.32 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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