Buckwheat vs Amaranth: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Buckwheat is generally healthier
Buckwheat comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (343 vs 371), more fiber (10g vs 6.7g), less sugar (0.3g vs 1.7g), less sodium (1mg vs 4mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Buckwheat
343 kcal
More Protein
Amaranth
13.6g
More Fiber
Buckwheat
10g
Less Sugar
Buckwheat
0.3g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Buckwheat
Amaranth
Diet Compatibility
Buckwheat
Amaranth
When to Choose Buckwheat
- ✓Lower in calories (343 vs 371)
- ✓More fiber (10g vs 6.7g)
- ✓Less sugar (0.3g vs 1.7g)
- ✓Lower sodium (1mg vs 4mg)
Common Uses
When to Choose Amaranth
- ✓Higher in protein (13.6g vs 13.3g)
- ✓Lower in carbs (66g vs 71g)
Common Uses
Buckwheat vs Amaranth: Nutritional Analysis
Amaranth is more calorie-dense at 371 calories per 100g compared to 343 for Buckwheat, a difference of 28 calories. On the protein front, Amaranth delivers more with 13.6g per 100g versus 13.3g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Buckwheat and Amaranth tell different nutritional stories. Buckwheat provides 71g of carbohydrates, 2.5g of fat, and 10g of fiber per 100g, while Amaranth contains 66g carbs, 6.7g fat, and 6.7g fiber. The higher fiber content in Buckwheat supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Buckwheat contains 0.3g while Amaranth has 1.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Buckwheat is the lower-calorie choice at 343 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Amaranth provides more protein (13.6g/100g), supporting muscle repair and growth.
- For sustained energy: Buckwheat offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Buckwheat or Amaranth?
Amaranth has more calories with 371 kcal per 100g, compared to Buckwheat with 343 kcal. That's a difference of 28 calories per 100g serving.
Is Buckwheat healthier than Amaranth?
Based on our nutritional analysis, Buckwheat is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Buckwheat has 343 calories, 13.3g protein, and 10g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Buckwheat and Amaranth?
Amaranth has more protein with 13.6g per 100g, compared to Buckwheat with 13.3g. Amaranth provides 0.3g more protein per 100g serving.
Which is better for weight loss, Buckwheat or Amaranth?
For weight loss, Buckwheat is the better choice with only 343 calories per 100g compared to 371 calories in Amaranth. Buckwheat also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Buckwheat or Amaranth have fewer carbs?
Amaranth has fewer carbs with 66g per 100g, compared to Buckwheat with 71g. If you're following a low-carb diet, Amaranth is the better option with 5.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.