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Amaranth vs Wheat germ: Which Is Better?

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

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

Amaranth and wheat germ 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 wheat germ 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.

Wheat germ

Wheat germ (Triticum aestivum) is a by-product of wheat milling and is derived from the inner part of the wheat kernel.

It is a good source of essential nutrients, including vitamins, minerals, antioxidants, and healthy fats. It is particularly high in vitamin E, folate, and minerals like zinc, magnesium, and phosphorus.

Wheat germ is also a good source of plant-based protein, making it a valuable food for vegetarians and vegans.

It is often used as an ingredient in breakfast cereals, granolas, and baked goods or as a topping for yogurt, oatmeal, and salads. It can also be added to smoothies and other drinks for an extra boost of nutrition.

Wheat germ is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains Vitamin E, and Vitamin K in a small amount.

Amaranth vs Wheat germ 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 wheat germ.

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

AmaranthWheat germ
Energy371 kcal360 kcal
Carbs65.2 g51.8 g
Sugar1.69 g0.98 g
Fiber6.7 g13.2 g
Protein13.6 g23.2 g
Fat7.02 g9.72 g
Saturated Fat1.46 g1.66 g

Amaranth vs Wheat germ Calories

Most calories in grains come from carbs.

Comparing wheat germ vs amaranth for weight loss, wheat germ is slightly lower in calories, with 360 calories per 100 grams, compared to 371 calories per 100 grams of amaranth.

However, both amaranth and wheat germ 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 Wheat germ Protein

Grains and most grain products, including amaranth and wheat germ, 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.

Wheat germ offers around 41% more protein than amaranth.

Wheat germ has 23.2 grams of protein per 100 grams, while amaranth has 13.6 grams of protein per 100 grams.

Amaranth vs Wheat germ 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 wheat germ.

The total amount of carbohydrates is around 21% higher in amaranth than in wheat germ. It has 65.2 grams per 100 grams, compared to 51.8 grams in wheat germ.

There’s less sugar in wheat germ than in amaranth, 41% precisely.

That said, 100 grams of wheat germ contains 1 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 wheat germ.

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

With 13.2 grams of fiber per 100 grams, wheat germ is a better source of fiber than amaranth which offers 6.7 grams per 100 gram portion.

Amaranth vs Wheat germ Fats

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

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

Total fat in amaranth and wheat germ:

  • Amaranth: 7 grams per 100 grams
  • Wheat germ: 9.7 per 100 grams

Speaking of saturated fats, amaranth is 12% lower in saturated fats.

Amaranth and wheat germ contain 1.5 grams and 1.7 grams of saturated fat per 100 grams, respectively.

Amaranth vs Wheat germ Vitamins Content

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

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 B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, wheat germ has a higher amount of vitamin A, vitamin C, and vitamin E.

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

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

AmaranthWheat germ
Vitamin A2 IU0
Vitamin C4.2 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.116 mg1.88 mg
Vitamin B2 (Riboflavin)0.2 mg0.499 mg
Vitamin B3 (Niacin)0.923 mg6.81 mg
Vitamin B5 (Pantothenic acid)1.46 mg2.26 mg
Vitamin B6 (Pyroxidine)0.591 mg1.3 mg
Vitamin B9 (Folate)82 µg281 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.19 mg0.85 mg
Vitamin K05.9 µg

Amaranth vs Wheat germ 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 wheat germ comparison focuses on their mineral content.

Amaranth is a better source of copper, manganese, phosphorus, potassium, selenium, sodium, and zinc than wheat germ.

On the other hand, wheat germ is a higher amount of calcium, iron, and magnesium.

Amaranth and wheat germ contain the same amount of fluoride.

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

AmaranthWheat germ
Calcium159 mg39 mg
Copper0.525 mg0.796 mg
Iron7.61 mg6.26 mg
Magnesium248 mg239 mg
Manganese3.33 mg13.3 mg
Phosphorus557 mg842 mg
Potassium508 mg892 mg
Selenium18.7 µg79.2 µg
Sodium4 mg12 mg
Zinc2.87 mg12.3 mg

The Final Word

This article highlighted the similarities and differences between amaranth and wheat germ.

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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