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Amaranth vs Cornstarch: How Do They Compare?

This article explains the key similarities and differences between amaranth and cornstarch, foods from the grains food group. Read on to learn more about the amaranth vs cornstarch comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on February 1, 2023.

Amaranth and cornstarch belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare amaranth and cornstarch and help you learn more about their similarities and differences.


Amaranth (Amaranthus spp.) is a group of annual plants that are native to Central and South America.

It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Amaranth is an ancient grain that has been used for centuries in traditional cuisine and has a nutty and slightly earthy flavor. It can be used as a side dish, added to soups and stews, ground into flour and used in baking, or popped like popcorn. It is also a valuable food source for people in its native regions, particularly in Mexico and Peru.

Amaranth is considered a functional food, as it has been shown to have a positive impact on health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.

Amaranth is an excellent source of Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin E.


Cornstarch (Zea mays) is a type of carbohydrate derived from the endosperm of the corn kernel.

It is a good source of energy, providing a high amount of carbohydrates and small amounts of protein, vitamins, and minerals. It is pure starch and has a very low nutritional value compared to whole-grain cornmeal.

Cornstarch is commonly used as a thickening agent in cooking and baking, as it can absorb liquids and increase the viscosity of sauces, gravies, and puddings. It is also used as a coating for fried foods to provide a crisp texture. It is a gluten-free ingredient and can be used as a thickener for people with gluten sensitivity or celiac disease.

Cornstarch is typically used in small amounts and is not a significant source of nutrition in the diet. It is often used as a thickener in combination with other ingredients, and when consumed in moderation, it can be included as part of a healthy diet.

Cornstarch is not an excellent source of any particular vitamin.

Amaranth vs Cornstarch Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing amaranth vs cornstarch.

This comparison will start by comparing the caloric value of amaranth and cornstarch and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Energy371 kcal381 kcal
Carbs65.2 g91.3 g
Sugar1.69 g0 g
Fiber6.7 g0.9 g
Protein13.6 g0.26 g
Fat7.02 g0.05 g
Saturated Fat1.46 g0.009 g

Amaranth vs Cornstarch Calories

Most calories in grains come from carbs.

Comparing amaranth vs cornstarch for weight loss, amaranth is slightly lower in calories, with 371 calories per 100 grams, compared to 381 calories per 100 grams of cornstarch.

However, both amaranth and cornstarch can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Amaranth vs Cornstarch Protein

Grains and most grain products, including amaranth and cornstarch, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Amaranth offers around 98% more protein than cornstarch.

Amaranth has 13.6 grams of protein per 100 grams, while cornstarch has 0.3 grams of protein per 100 grams.

Amaranth vs Cornstarch Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in amaranth and cornstarch.

The total amount of carbohydrates is around 29% higher in cornstarch than in amaranth. It has 91.3 grams per 100 grams, compared to 65.2 grams in amaranth.

There’s less sugar in cornstarch than in amaranth, 100% precisely.

That said, 100 grams of cornstarch contains 0 grams of sugar, while the same amount of amaranth contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in amaranth and cornstarch.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.7 grams of fiber per 100 grams, amaranth is a better source of fiber than cornstarch which amaranth offers 0.9 grams per 100 gram portion.

Amaranth vs Cornstarch Fats

Like most other grains, amaranth and cornstarch are low in fat.

Fats in amaranth and cornstarch are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in amaranth and cornstarch:

  • Amaranth: 7 grams per 100 grams
  • Cornstarch: 0.1 per 100 grams

Speaking of saturated fats, cornstarch is 100% lower in saturated fats.

Cornstarch and amaranth contain 0 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Cornstarch Vitamins Content

This section will discuss the vitamin content of amaranth and cornstarch.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

However, cornstarch has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

Amaranth and cornstarch contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins amaranth and cornstarch contain side by side, so you can easily compare them.

Vitamin A2 IU0
Vitamin C4.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg0
Vitamin B2 (Riboflavin)0.2 mg0
Vitamin B3 (Niacin)0.923 mg0
Vitamin B5 (Pantothenic acid)1.46 mg0
Vitamin B6 (Pyroxidine)0.591 mg0
Vitamin B9 (Folate)82 µg0
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0
Vitamin K00

Amaranth vs Cornstarch Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the amaranth and cornstarch comparison focuses on their mineral content.

Amaranth is a better source of sodium than cornstarch.

On the other hand, cornstarch is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Amaranth and cornstarch contain the same amount of fluoride.

Check out the table below to learn how amaranth and cornstarch compare when it comes to mineral content.

Calcium159 mg2 mg
Copper0.525 mg0.05 mg
Iron7.61 mg0.47 mg
Magnesium248 mg3 mg
Manganese3.33 mg0.053 mg
Phosphorus557 mg13 mg
Potassium508 mg3 mg
Selenium18.7 µg2.8 µg
Sodium4 mg9 mg
Zinc2.87 mg0.06 mg

The Final Word

This article highlighted the similarities and differences between amaranth and cornstarch.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.


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