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Comparing Nutrients in 100 calories Cooked QuinoaVS Cooked Amaranth

Weight per 100 calories

Cooked Quinoa
83.3g
Cooked Amaranth
98g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Cooked Quinoa or Cooked Amaranth?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa
15%
14%
71%
Cooked Amaranth
15%
14%
71%
100 kcal ▼

Macro Nutrients

Cooked Quinoavs Cooked Amaranth
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.65%1.6g
Fat
1.6%1.55g
1.6 gvs1.55 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g
Saturated Fat
NA
0.19 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.43%0.071g
Omega 3
NA
0.071 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.77%0.81g
Omega 6
NA
0.81 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.7%17.8g
Carbohydrate
14%18.3g
17.8 gvs18.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1%0.73g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.73 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.14%2.33g
Fiber
5.4%2.06g
2.33 gvs2.06 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.55%3.67g
Protein
6.65%3.73g
3.67 gvs3.73 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Quinoavs Cooked Amaranth
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.43%0.089mg
Vitamin B1
1.23%0.015mg
Thiamine
0.089 mgvs0.015 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.05%0.092mg
Vitamin B2
1.66%0.022mg
Riboflavin
0.092 mgvs0.022 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.15%0.34mg
Vitamin B3
1.44%0.23mg
Niacin, nicotinic acid, niacinamide
0.34 mgvs0.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.9%0.1mg
Vitamin B6
8.52%0.11mg
Pyridoxine
0.1 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg
Vitamin B9
5.4%21.6μg
Folates and Folic Acid
35 μgvs21.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.5%0.53mg
Vitamin E
1.24%0.19mg
Tocopherols and Tocotrienols
0.53 mgvs0.19 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Quinoavs Cooked Amaranth
1.4%14mg
Calcium
4.6%46mg
14 mgvs46 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.8%0.16mg
Copper
16.2%0.15mg
0.16 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.5%1.24mg
Iron
25.7%2.06mg
1.24 mgvs2.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.7%53.3mg
Magnesium
15%63.7mg
53.3 mgvs63.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg
Manganese
36.4%0.84mg
0.53 mgvs0.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18%127mg
Phosphorus
20.7%145mg
127 mgvs145 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.2%143mg
Potassium
3.9%132mg
143 mgvs132 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.24%2.33μg
Selenium
9.8%5.4μg
2.33 μgvs5.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.39%5.83mg
Sodium
0.39%5.9mg
5.83 mgvs5.9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg
Zinc
7.66%0.84mg
0.91 mgvs0.84 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.6%59.7g
Water
2%73.7g
59.7 gvs73.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Quinoa vs Cooked Amaranth:
Comparing minerals per 100 calories for Cooked Quinoa vs Cooked Amaranth:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cooked QuinoaVS Raw KamutCooked AmaranthVS Raw KamutCooked QuinoaVS Arrowroot flourCooked AmaranthVS Arrowroot flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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