Nutritional Analysis
As the following table shows, in a raw form, grain amaranth has many nutrients.
Raw amaranth grain, however, isn't edible and can not be digested. Amaranth grain must be prepared and cooked like other grains. Another table below suggests cooked amaranth is a competing and promising source of nutrition when compared to wheat bread, higher in some nutrients and lower in others.
The protein is of an unusually high quality, according to Educational Concerns For Hunger Organization (ECHO). The actual nutritional value of amaranth as human food is less than would be expected from raw amaranth grain data. According to ECHO, this is due to anti-nutritional factors in raw amaranth grain; examples of anti-nutritional factors present in amaranth include oxalates, nitrates, saponins and phenolic compounds. Cooking methods such as boiling amaranth in water and then discarding the water may reduce its toxic effects.
Amaranth grain is particularly high in lysine, an amino acid that is low in other grains. Amaranth grain is deficient in essential amino acids such as leucine and threonine – both of which are present in wheat germ. Amaranth grain is free of gluten, which is important for people with gluten allergies.
| Synopsis ~ composition: | Amaranth | Wheat | Rice | Sweetcorn | Potato |
|---|---|---|---|---|---|
| Component (per 100g portion) | Amount | Amount | Amount | Amount | Amount |
| water (g) | 11 | 11 | 12 | 76 | 82 |
| energy (kJ) | 1554 | 1506 | 1527 | 360 | 288 |
| protein (g) | 14 | 23 | 7 | 3 | 1.7 |
| fat (g) | 7 | 10 | 1 | 1 | 0.1 |
| carbohydrates (g) | 65 | 52 | 79 | 19 | 16 |
| fiber (g) | 7 | 13 | 1 | 3 | 2.4 |
| sugars (g) | 1.7 | <0.1 | >0.1 | 3 | 1.2 |
| iron (mg) | 7.6 | 6.3 | 0.8 | 0.5 | 0.5 |
| manganese (mg) | 3.4 | 13.3 | 1.1 | 0.2 | 0.1 |
| calcium (mg) | 159 | 39 | 28 | 2 | 9 |
| magnesium (mg) | 248 | 239 | 25 | 37 | 21 |
| phosphorus (mg) | 557 | 842 | 115 | 89 | 62 |
| potassium (mg) | 508 | 892 | 115 | 270 | 407 |
| zinc (mg) | 2.9 | 12.3 | 1.1 | 0.5 | 0.3 |
| pantothenic acid (mg) | 1.5 | 2.3 | 1.0 | 0.7 | 0.3 |
| vitB6 (mg) | 0.6 | 1.3 | 0.2 | 0.1 | 0.2 |
| folate (µg) | 82 | 281 | 8 | 42 | 18 |
| thiamin (mg) | 0.1 | 1.9 | 0.1 | 0.2 | 0.1 |
| riboflavin (mg) | 0.2 | 0.5 | >0.1 | 0.1 | >0.1 |
| niacin (mg) | 0.9 | 6.8 | 1.6 | 1.8 | 1.1 |
The table below presents nutritional values of cooked, edible form of amaranth grain to cooked, edible form of wheat grain as reported by United States Department of Agriculture's National Nutrient Database for Standard Reference, Release 23 (2010).
| Synopsis ~ composition: | Amaranth grain, cooked | Bread, wheat germ |
|---|---|---|
| Component (per 100g portion) | Amount | Amount |
| water (g) | 75 | 37 |
| energy (kJ) | 429 | 1092 |
| protein (g) | 4 | 10 |
| fat (g) | 2 | 3 |
| carbohydrates (g) | 19 | 48 |
| fiber (g) | 2 | 2 |
| sugars (g) | n/a | 4 |
| iron (mg) | 2.1 | 3.5 |
| manganese (mg) | 0.85 | 0.85 |
| calcium (mg) | 47 | 89 |
| magnesium (mg) | 65 | 28 |
| phosphorus (mg) | 148 | 121 |
| potassium (mg) | 135 | 254 |
| zinc (mg) | 0.9 | 1.0 |
| pantothenic acid (mg) | <0.1 | 0.5 |
| vitB6 (mg) | 0.11 | 0.08 |
| folate (µg) | 22 | 118 |
| thiamin (mg) | <0.1 | 0.4 |
| riboflavin (mg) | 0.02 | 0.38 |
| niacin (mg) | 0.24 | 4.5 |
Read more about this topic: Amaranth Grain
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