Amaranth

Amaranth is a nutrient-dense pseudocereal. It's high in minerals including manganese, magnesium, phosphorus, and iron, and is an excellent source of folate.

Amaranth grain has roughly the same amount of protein as other grains (14%), but it has four times the calcium of other grains (159mg/100g). Amaranth leaves have a high calcium content in comparison to other vegetables, with 215mg/100g, whereas spinach has just 99mg/100g. Cooked amaranth grain contains 116 mg of calcium per cup (246 grams) or 9% of the daily value. Amaranth leaves provide considerably more, with 21% of the daily value for calcium per cooked cup (132 grams), as well as a substantial quantity of vitamins A and C. Amino acids lysine and methionine, which are not commonly found in grains, are found in amaranth seed. It has three times the amount of fiber as wheat.