Amaranth vs quinoa: which is healthier?
Amaranth is more nutrient-dense, scoring 64/100 against 59/100 for quinoa. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Amaranth
102 kcal per 100 g. 1 cup cooked: 246 g
Higher scoreQuinoa
120 kcal per 100 g. 1 cup cooked: 185 g
Which to pick for your goal
- Fewer caloriesAmaranth102 vs 120 kcal per 100 g
- More proteinQuinoa3.8 vs 4.4 g per 100 g
- More fiberQuinoa2.1 vs 2.8 g per 100 g
- Less sugarAmaranth0 vs 0.9 g per 100 g
- More potassiumQuinoa135 vs 172 mg per 100 g
- Less saturated fatAbout even0 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Amaranth, 100 g | Quinoa, 100 g | Amaranth, 246 g | Quinoa, 185 g |
|---|---|---|---|---|
| Calories | 102 kcal | 120 kcal | 251 kcal | 222 kcal |
| Protein | 3.8 g | 4.4 g | 9.3 g | 8.1 g |
| Carbohydrates | 19 g | 21 g | 46 g | 39 g |
| Sugars | 0 g | 0.9 g | 0 g | 1.6 g |
| Fiber | 2.1 g | 2.8 g | 5.2 g | 5.2 g |
| Fat | 1.6 g | 1.9 g | 3.9 g | 3.6 g |
| Saturated fat | 0 g | 0.2 g | 0 g | 0.4 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 135 mg | 172 mg | 332 mg | 318 mg |
| Iron | 2.1 mg | 1.5 mg | 5.2 mg | 2.8 mg |
| Calcium | 47 mg | 17 mg | 116 mg | 31 mg |
| Magnesium | 65 mg | 64 mg | 160 mg | 118 mg |
| Sodium | 6 mg | 7 mg | 15 mg | 13 mg |
Last updated . Scores use the HowHealthyIs Score method.