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Amaranth, cooked
Amaranth, cooked2
VS
Buckwheat groats, dry Leader
Buckwheat groats, dry5

Buckwheat groats, dry leads 5–2 · 7 categories decided

Each value is per 100 g edible portion.

The verdict

Buckwheat groats, dry comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Amaranth, cooked for less sodium and more calcium.

Pick Buckwheat groats, dry for more protein, more fiber, more potassium, more iron and more magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    102 kcal
    346 kcal
  • Proteinmore is better
    3.8 g
    11.73 gWIN
  • Carbohydrate
    18.69 g
    74.95 g
  • Fibermore is better
    2.1 g
    10.3 gWIN
  • Total sugarsless is better
    —
    —
  • Total fat
    1.58 g
    2.71 g
  • Saturated fatless is better
    —
    0.59 g
  • Sodiumless is better
    WIN6 mg
    11 mg
  • Potassiummore is better
    135 mg
    320 mgWIN
  • Calciummore is better
    WIN47 mg
    17 mg
  • Ironmore is better
    2.1 mg
    2.47 mgWIN
  • Magnesiummore is better
    65 mg
    221 mgWIN
  • Vitamin Cmore is better
    —
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.