Corn flour vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Corn flour, masa harina, white or yellow, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Corn flour —
Amaranth grain 102
Protein (g)
Corn flour 7.56
Amaranth grain 3.80
Carbs (g)
Corn flour 76.7
Amaranth grain 18.7
Fat (g)
Corn flour 4.34
Amaranth grain 1.58
Fiber (g)
Corn flour 7.04
Amaranth grain 2.10
Quick answers
Which has more protein?
Corn flour, masa harina, white or yellow, dry, raw — 7.56g vs 3.80g per 100g.
Which is more nutrient-dense?
Corn flour, masa harina, white or yellow, dry, raw 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 | Corn flour | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 10.1 g | 75.2 g | -87% |
| Protein | 7.56 g | 3.80 g | +99% |
| Total lipid (fat) | 4.34 g | 1.58 g | +175% |
| Carbohydrate, by difference | 76.7 g | 18.7 g | +310% |
| Fiber, total dietary | 7.04 g | 2.10 g | +235% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.233 mg | 0.015 mg | +1455% |
| Riboflavin (Vitamin B2) | — | 0.022 mg | |
| Niacin (Vitamin B3) | 1.69 mg | 0.235 mg | +620% |
| Vitamin B-6 — Pyridoxine | 0.229 mg | 0.113 mg | +103% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 112 mg | 47.0 mg | +137% |
| Iron, Fe | 1.70 mg | 2.10 mg | -19% |
| Magnesium, Mg | 93.3 mg | 65.0 mg | +44% |
| Phosphorus, P | 241 mg | 148 mg | +63% |
| Potassium, K | 277 mg | 135 mg | +105% |
| Sodium, Na | 2.73 mg | 6.00 mg | -54% |
| Zinc, Zn | 1.62 mg | 0.860 mg | +88% |
| Copper, Cu | 0.130 mg | 0.149 mg | -13% |
| Manganese, Mn | 0.413 mg | 0.854 mg | -52% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 376 kcal | — | |
| Energy (Atwater Specific Factors) | 366 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 1.21 g | — | |
| Ash | 1.33 g | 0.770 g | +72% |
| Starch | 67.3 g | 16.2 g | +315% |
| Biotin | 4.68 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| 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 | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Corn flour, masa harina, white or yellow, dry, raw nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1455% in Corn flour, masa harina, white or yellow, dry, raw Niacin (Vitamin B3) +620% in Corn flour, masa harina, white or yellow, dry, raw Fiber, total dietary +235% in Corn flour, masa harina, white or yellow, dry, raw Calcium, Ca +137% in Corn flour, masa harina, white or yellow, dry, raw
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