Amaranth grain vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, cooked is higher in more vitamins & minerals
Calories (kcal)
Amaranth grain 102
Arrowroot flour 357
Protein (g)
Amaranth grain 3.80
Arrowroot flour 0.300
Carbs (g)
Amaranth grain 18.7
Arrowroot flour 88.2
Fat (g)
Amaranth grain 1.58
Arrowroot flour 0.100
Fiber (g)
Amaranth grain 2.10
Arrowroot flour 3.40
Quick answers
Which has more protein?
Amaranth grain, cooked — 3.80g vs 0.300g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 357 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Amaranth grain | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 102 kcal | 357 kcal | -71% |
| Macronutrients | |||
| Water | 75.2 g | 11.4 g | +561% |
| Protein | 3.80 g | 0.300 g | +1167% |
| Total lipid (fat) | 1.58 g | 0.100 g | +1480% |
| Carbohydrate, by difference | 18.7 g | 88.2 g | -79% |
| Fiber, total dietary | 2.10 g | 3.40 g | -38% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.019 g | |
| Fatty acids, total monounsaturated | — | 0.002 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.015 mg | 0.001 mg | +1400% |
| Riboflavin (Vitamin B2) | 0.022 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.235 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.113 mg | 0.005 mg | +2160% |
| Biotin (Vitamin B7) | 22.0 ug | 7.00 ug | +214% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.190 mg | — | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 40.0 mg | +18% |
| Iron, Fe | 2.10 mg | 0.330 mg | +536% |
| Magnesium, Mg | 65.0 mg | 3.00 mg | +2067% |
| Phosphorus, P | 148 mg | 5.00 mg | +2860% |
| Potassium, K | 135 mg | 11.0 mg | +1127% |
| Sodium, Na | 6.00 mg | 2.00 mg | +200% |
| Zinc, Zn | 0.860 mg | 0.070 mg | +1129% |
| Copper, Cu | 0.149 mg | 0.040 mg | +273% |
| Manganese, Mn | 0.854 mg | 0.470 mg | +82% |
| Selenium, Se | 5.50 ug | — | |
| Other Nutrients | |||
| Energy | 429 kj | 1494 kj | -71% |
| Ash | 0.770 g | 0.080 g | +862% |
| Starch | 16.2 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 22.0 ug | 7.00 ug | +214% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.380 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.050 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.017 g | |
| SFA 18:0 (Stearic acid) | — | 0.001 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | — | 0.045 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.036 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.009 g | |
| Tryptophan (EAA) | — | 0.004 g | |
| Threonine (EAA) | — | 0.012 g | |
| Isoleucine (EAA, BCAA) | — | 0.010 g | |
| Leucine (EAA, BCAA) | — | 0.019 g | |
| Lysine (EAA) | — | 0.013 g | |
| Methionine (EAA) | — | 0.006 g | |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | — | 0.012 g | |
| Tyrosine (conditionally essential) | — | 0.009 g | |
| Valine (EAA, BCAA) | — | 0.014 g | |
| Arginine (conditionally essential) | — | 0.012 g | |
| Histidine (EAA) | — | 0.004 g | |
| Alanine | — | 0.014 g | |
| Aspartic acid | — | 0.047 g | |
| Glutamic acid | — | 0.050 g | |
| Glycine (conditionally essential) | — | 0.014 g | |
| Proline (conditionally essential) | — | 0.009 g | |
| Serine | — | 0.013 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.