Amaranth is quite high in calcium, iron, potassium, phosphorus, and vitamins A and XC. Composed of about 17 percent protein, amaranth is particularly rich in lysine, an elusive essential amino acid. Lysine is important for the absorption of calcium from the digestive tract, but is can be difficult to find in plant-based foods, which qualifies amaranth as a worthy addition to a diet for optimum nutrition. In addition, ounce for ounce, amaranth has twice the calcium of cow's milk.
Amaranth consists of about 8 percent fatty acids, found mostly in its germ. Within those fats is a valuable form of vitamin E known as tocotrienol, a powerful antioxidant. With about 90 percent digestion rate, amaranth is easy on the digestive system and as such is considered a high net-gain food.
Containing eight amino acids, including high amounts of the often elusive tryptophan, buckwheat is considered a good-quality source of protein. Since tryptophan is a precursor for serotonin (serotonin is formed by tryptophan), having an adequate amount of tryptophan in our diet is important to help enhance your mood and mental clarity. Buckwheat is very high in manganese and quite high in vitamins B an E; it also provides calcium.
Quinoa consists of about 20 percent protein; it is high in lysine and is a good source of iron and potassium. High levels of B vitamins, in part responsible for the conversion of carbohydrate into energy, are also found in quinoa.
Wild rice is an aquatic grass seed, rather than a true rice. High in B vitamins and the amino acid lysine, wild rice is much more nutritious than traditional grains.