Amaranth Grain Uncooked vs Rice White
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Amaranth Grain Uncooked has more protein per 100 calories: 3.67 g against 2.01 g.
- Rice White is lighter per 100 g: 124 kcal against 371 kcal.
- Amaranth Grain Uncooked leads in 40 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Vitamin B6.
- Rice White leads in 5 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
Per 100 calories
| Nutrient | Amaranth Grain Uncooked | Rice White |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.67 g | 2.01 g |
| Carbs | 17.6 g | 21.7 g |
| Fat | 1.89 g | 0.202 g |
| Vitamins | ||
| Thiamin (B1) | 0.031 mg | 0.085 mg |
| Riboflavin (B2) | 0.054 mg | 0.013 mg |
| Niacin (B3) | 0.249 mg | 1.06 mg |
| Pantothenic Acid (B5) | 0.394 mg | 0.288 mg |
| Vitamin B6 | 0.159 mg | 0.065 mg |
| Folate | 22.1 µg | 26.6 µg |
| Choline | 18.8 mg | 1.69 mg |
| Vitamin C | 1.13 mg | 0 mg |
| Vitamin E | 0.321 mg | 0.02 mg |
| Minerals | ||
| Calcium | 42.9 mg | 5.84 mg |
| Iron | 2.05 mg | 0.679 mg |
| Magnesium | 66.8 mg | 7.75 mg |
| Phosphorus | 150 mg | 30.3 mg |
| Potassium | 137 mg | 26.9 mg |
| Sodium | 1.08 mg | 1.01 mg |
| Zinc | 0.774 mg | 0.33 mg |
| Copper | 0.142 mg | 0.048 mg |
| Manganese | 0.898 mg | 0.293 mg |
| Selenium | 5.04 µg | 6.27 µg |
| Carbohydrates | ||
| Fiber | 1.81 g | 0.564 g |
| Sugar | 0.456 g | 0.064 g |
| Starch | 15.4 g | 0 g |
| Fructose | 0.003 g | 0.016 g |
| Fats | ||
| Polyunsaturated Fat | 0.749 g | 0.054 g |
| Monounsaturated Fat | 0.453 g | 0.056 g |
| Saturated Fat | 0.394 g | 0.048 g |
| Omega-3 (ALA) | 0.011 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.739 g | 0.045 g |
| Amino Acids | ||
| Histidine | 0.105 g | 0.048 g |
| Isoleucine | 0.157 g | 0.089 g |
| Leucine | 0.237 g | 0.17 g |
| Lysine | 0.201 g | 0.068 g |
| Methionine | 0.061 g | 0.048 g |
| Cystine | 0.051 g | 0.041 g |
| Phenylalanine | 0.146 g | 0.107 g |
| Tyrosine | 0.089 g | 0.065 g |
| Threonine | 0.15 g | 0.073 g |
| Tryptophan | 0.049 g | 0.024 g |
| Valine | 0.183 g | 0.124 g |
| Arginine | 0.286 g | 0.17 g |
| Alanine | 0.215 g | 0.117 g |
| Serine | 0.34 g | 0.197 g |
| Proline | 0.609 g | 0.388 g |
| Glycine | 0.442 g | 0.093 g |
| Aspartic Acid | 0.188 g | 0.105 g |
| Glutamic Acid | 0.31 g | 0.104 g |
Per 100 grams
| Nutrient | Amaranth Grain Uncooked | Rice White |
|---|---|---|
| Calories | 371 kcal | 124 kcal |
| Protein | 13.6 g | 2.5 g |
| Carbs | 65.2 g | 27 g |
| Fat | 7.02 g | 0.251 g |
| Vitamins | ||
| Thiamin (B1) | 0.116 mg | 0.105 mg |
| Riboflavin (B2) | 0.2 mg | 0.016 mg |
| Niacin (B3) | 0.923 mg | 1.32 mg |
| Pantothenic Acid (B5) | 1.46 mg | 0.358 mg |
| Vitamin B6 | 0.591 mg | 0.081 mg |
| Folate | 82 µg | 33 µg |
| Choline | 69.8 mg | 2.1 mg |
| Vitamin C | 4.2 mg | 0 mg |
| Vitamin E | 1.19 mg | 0.025 mg |
| Minerals | ||
| Calcium | 159 mg | 7.25 mg |
| Iron | 7.61 mg | 0.843 mg |
| Magnesium | 248 mg | 9.63 mg |
| Phosphorus | 557 mg | 37.6 mg |
| Potassium | 508 mg | 33.4 mg |
| Sodium | 4 mg | 1.25 mg |
| Zinc | 2.87 mg | 0.41 mg |
| Copper | 0.525 mg | 0.06 mg |
| Manganese | 3.33 mg | 0.364 mg |
| Selenium | 18.7 µg | 7.78 µg |
| Carbohydrates | ||
| Fiber | 6.7 g | 0.7 g |
| Sugar | 1.69 g | 0.08 g |
| Starch | 57.3 g | 0 g |
| Fructose | 0.01 g | 0.02 g |
| Fats | ||
| Polyunsaturated Fat | 2.78 g | 0.067 g |
| Monounsaturated Fat | 1.68 g | 0.069 g |
| Saturated Fat | 1.46 g | 0.06 g |
| Omega-3 (ALA) | 0.042 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.74 g | 0.056 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.06 g |
| Isoleucine | 0.582 g | 0.11 g |
| Leucine | 0.879 g | 0.211 g |
| Lysine | 0.747 g | 0.085 g |
| Methionine | 0.226 g | 0.059 g |
| Cystine | 0.191 g | 0.051 g |
| Phenylalanine | 0.542 g | 0.133 g |
| Tyrosine | 0.329 g | 0.081 g |
| Threonine | 0.558 g | 0.09 g |
| Tryptophan | 0.181 g | 0.03 g |
| Valine | 0.679 g | 0.154 g |
| Arginine | 1.06 g | 0.211 g |
| Alanine | 0.799 g | 0.145 g |
| Serine | 1.26 g | 0.245 g |
| Proline | 2.26 g | 0.481 g |
| Glycine | 1.64 g | 0.116 g |
| Aspartic Acid | 0.698 g | 0.13 g |
| Glutamic Acid | 1.15 g | 0.129 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Amaranth Grain Uncooked and Rice White, including preparation variants and research-cited compound levels, or compare any two foods.