Corn flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Corn flour, yellow, masa, enriched is higher in more vitamins & minerals
Calories (kcal)
Corn flour 363
Amaranth grain 102
Protein (g)
Corn flour 8.46
Amaranth grain 3.80
Carbs (g)
Corn flour 76.6
Amaranth grain 18.7
Fat (g)
Corn flour 3.69
Amaranth grain 1.58
Fiber (g)
Corn flour 6.40
Amaranth grain 2.10
Quick answers
Which has more protein?
Corn flour, yellow, masa, enriched — 8.46g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 363 kcal per 100g.
Which is more nutrient-dense?
Corn flour, yellow, masa, enriched 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 | 363 kcal | 102 kcal | +256% |
| Macronutrients | |||
| Water | 9.79 g | 75.2 g | -87% |
| Protein | 8.46 g | 3.80 g | +123% |
| Total lipid (fat) | 3.69 g | 1.58 g | +134% |
| Carbohydrate, by difference | 76.6 g | 18.7 g | +310% |
| Fiber, total dietary | 6.40 g | 2.10 g | +205% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.532 g | — | |
| Fatty acids, total monounsaturated | 0.997 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.48 mg | 0.015 mg | +9733% |
| Riboflavin (Vitamin B2) | 0.805 mg | 0.022 mg | +3559% |
| Niacin (Vitamin B3) | 9.93 mg | 0.235 mg | +4126% |
| Pantothenic acid (Vitamin B5) | 0.192 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.475 mg | 0.113 mg | +320% |
| Biotin (Vitamin B7) | 162 ug | 22.0 ug | +636% |
| Folate, total (Vitamin B9) | 133 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 97.0 ug | — | |
| Carotene, alpha | 63.0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 138 mg | 47.0 mg | +194% |
| Iron, Fe | 8.50 mg | 2.10 mg | +305% |
| Magnesium, Mg | 93.0 mg | 65.0 mg | +43% |
| Phosphorus, P | 231 mg | 148 mg | +56% |
| Potassium, K | 262 mg | 135 mg | +94% |
| Sodium, Na | 5.00 mg | 6.00 mg | -17% |
| Zinc, Zn | 1.80 mg | 0.860 mg | +109% |
| Copper, Cu | 0.209 mg | 0.149 mg | +40% |
| Manganese, Mn | 0.376 mg | 0.854 mg | -56% |
| Selenium, Se | 10.5 ug | 5.50 ug | +91% |
| Other Nutrients | |||
| Energy | 1517 kj | 429 kj | +254% |
| Ash | 1.48 g | 0.770 g | +92% |
| Starch | 66.0 g | 16.2 g | +307% |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 22.0 ug | +32% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 256 ug | — | |
| Betaine | 2.00 mg | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 214 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6.00 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 | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.453 g | — | |
| SFA 18:0 (Stearic acid) | 0.060 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.994 g | — | |
| Fatty acids, total polyunsaturated | 1.72 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.67 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | — | |
| Tryptophan (EAA) | 0.062 g | — | |
| Threonine (EAA) | 0.245 g | — | |
| Isoleucine (EAA, BCAA) | 0.276 g | — | |
| Leucine (EAA, BCAA) | 1.02 g | — | |
| Lysine (EAA) | 0.219 g | — | |
| Methionine (EAA) | 0.167 g | — | |
| Cystine (conditionally essential) | 0.182 g | — | |
| Phenylalanine (EAA) | 0.411 g | — | |
| Tyrosine (conditionally essential) | 0.229 g | — | |
| Valine (EAA, BCAA) | 0.380 g | — | |
| Arginine (conditionally essential) | 0.375 g | — | |
| Histidine (EAA) | 0.260 g | — | |
| Alanine | 0.635 g | — | |
| Aspartic acid | 0.546 g | — | |
| Glutamic acid | 1.58 g | — | |
| Glycine (conditionally essential) | 0.313 g | — | |
| Proline (conditionally essential) | 0.676 g | — | |
| Serine | 0.416 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.200 mg | — | |
| Choline from phosphatidylcholine | 1.40 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0.700 mg | — | |
| Free Choline | 1.90 mg | — | |
| Total Choline | 4.30 mg | — | |
* 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.