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Amaranth vs Vital wheat gluten: Difference & Similarities

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

Written by Esther Bumpus, Health Writer. Updated on January 31, 2023.

Amaranth and vital wheat gluten 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 vital wheat gluten 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.

Vital wheat gluten

Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.

It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.

Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.

It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.

Vital wheat gluten is not an excellent source of any particular vitamin.

Amaranth vs Vital wheat gluten 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 vital wheat gluten.

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

AmaranthVital wheat gluten
Energy371 kcal370 kcal
Carbs65.2 g13.8 g
Sugar1.69 g0 g
Fiber6.7 g0.6 g
Protein13.6 g75.2 g
Fat7.02 g1.85 g
Saturated Fat1.46 g0.272 g

Amaranth vs Vital wheat gluten Calories

Most calories in grains come from carbs.

Comparing vital wheat gluten vs amaranth for weight loss, vital wheat gluten is slightly lower in calories, with 370 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and vital wheat gluten 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 Vital wheat gluten Protein

Grains and most grain products, including amaranth and vital wheat gluten, 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.

Vital wheat gluten offers around 82% more protein than amaranth.

Vital wheat gluten has 75.2 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.

Amaranth vs Vital wheat gluten 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 vital wheat gluten.

The total amount of carbohydrates is around 79% higher in amaranth than in vital wheat gluten. It has 65.2 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.

There’s less sugar in vital wheat gluten than in amaranth, 100% precisely.

That said, 100 grams of vital wheat gluten 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 vital wheat gluten.

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 vital wheat gluten which amaranth offers 0.6 grams per 100 gram portion.

Amaranth vs Vital wheat gluten Fats

Like most other grains, amaranth and vital wheat gluten are low in fat.

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

Total fat in amaranth and vital wheat gluten:

  • Amaranth: 7 grams per 100 grams
  • Vital wheat gluten: 1.9 per 100 grams

Speaking of saturated fats, vital wheat gluten is 80% lower in saturated fats.

Vital wheat gluten and amaranth contain 0.3 grams and 1.5 grams of saturated fat per 100 grams, respectively.

Amaranth vs Vital wheat gluten Vitamins Content

This section will discuss the vitamin content of amaranth and vital wheat gluten.

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

However, vital wheat gluten 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 vital wheat gluten contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

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

AmaranthVital wheat gluten
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 Vital wheat gluten 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 vital wheat gluten comparison focuses on their mineral content.

Amaranth is a better source of selenium, and sodium than vital wheat gluten.

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

Amaranth and vital wheat gluten contain the same amount of fluoride.

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

AmaranthVital wheat gluten
Calcium159 mg142 mg
Copper0.525 mg0.182 mg
Iron7.61 mg5.2 mg
Magnesium248 mg25 mg
Manganese3.33 mg0
Phosphorus557 mg260 mg
Potassium508 mg100 mg
Selenium18.7 µg39.7 µg
Sodium4 mg29 mg
Zinc2.87 mg0.85 mg

The Final Word

This article highlighted the similarities and differences between amaranth and vital wheat gluten.

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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