Amaranth vs Teff: Which Is Healthier?

This article explains the key similarities and differences between amaranth and teff, foods from the grains food group. Read on to learn more about the amaranth vs teff comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on February 1, 2023.

Amaranth and teff 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 teff 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.


Teff (Eragrostis tef) is a small, gluten-free ancient grain that is native to Ethiopia and Eritrea.

It is a good source of iron, calcium, zinc, and B vitamins like niacin and thiamin. It is also a good source of dietary fiber, protein, and essential amino acids.

Teff has been linked to various health benefits, including improved blood sugar control and weight management. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.

Teff can be cooked and eaten as a porridge, added to soups and stews, or ground into flour to make bread, pancakes, and other baked goods. It can also be used as a replacement for grains like quinoa, millet, or oats in recipes.

Teff is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

Amaranth vs Teff 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 teff.

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

Energy371 kcal367 kcal
Carbs65.2 g73.13 g
Sugar1.69 g1.84 g
Fiber6.7 g8 g
Protein13.6 g13.3 g
Fat7.02 g2.38 g
Saturated Fat1.46 g0.449 g

Amaranth vs Teff Calories

Most calories in grains come from carbs.

Comparing teff vs amaranth for weight loss, teff is slightly lower in calories, with 367 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and teff 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 Teff Protein

Grains and most grain products, including amaranth and teff, 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 2% more protein than teff.

Amaranth has 13.6 grams of protein per 100 grams, while teff has 13.3 grams of protein per 100 grams.

Amaranth vs Teff 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 teff.

The total amount of carbohydrates is around 11% higher in teff than in amaranth. It has 73.1 grams per 100 grams, compared to 65.2 grams in amaranth.

There’s less sugar in amaranth than in teff, 6% precisely.

That said, 100 grams of amaranth contains 1.7 grams of sugar, while the same amount of teff contains 1.8 grams.

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

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

With 8 grams of fiber per 100 grams, teff is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.

Amaranth vs Teff Fats

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

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

Total fat in amaranth and teff:

  • Amaranth: 7 grams per 100 grams
  • Teff: 2.4 per 100 grams

Speaking of saturated fats, teff is 73% lower in saturated fats.

Teff and amaranth contain 0.4 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Teff Vitamins Content

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

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

Amaranth has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin K.

However, teff has a higher amount of vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Vitamin A2 IU9 IU
Vitamin C4.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg0.39 mg
Vitamin B2 (Riboflavin)0.2 mg0.27 mg
Vitamin B3 (Niacin)0.923 mg3.363 mg
Vitamin B5 (Pantothenic acid)1.46 mg0.942 mg
Vitamin B6 (Pyroxidine)0.591 mg0.482 mg
Vitamin B9 (Folate)82 µg0
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.08 mg
Vitamin K01.9 µg

Amaranth vs Teff 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 teff comparison focuses on their mineral content.

Amaranth is a better source of calcium, copper, iron, manganese, sodium, and zinc than teff.

On the other hand, teff is a higher amount of magnesium, phosphorus, potassium, and selenium.

Amaranth and teff contain the same amount of fluoride.

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

Calcium159 mg180 mg
Copper0.525 mg0.81 mg
Iron7.61 mg7.63 mg
Magnesium248 mg184 mg
Manganese3.33 mg9.24 mg
Phosphorus557 mg429 mg
Potassium508 mg427 mg
Selenium18.7 µg4.4 µg
Sodium4 mg12 mg
Zinc2.87 mg3.63 mg

The Final Word

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

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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