Flour vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, amaranth is higher in more vitamins & minerals
Calories (kcal)
Flour —
Flour —
Protein (g)
Flour 13.2
Flour 8.11
Carbs (g)
Flour 68.8
Flour 79.9
Fat (g)
Flour 6.24
Flour 0.951
Fiber (g)
Flour 7.21
Flour 5.40
Quick answers
Which has more protein?
Flour, amaranth — 13.2g vs 8.11g per 100g.
Which is more nutrient-dense?
Flour, amaranth 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 | Flour | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 9.49 g | 8.28 g | +15% |
| Protein | 13.2 g | 8.11 g | +63% |
| Total lipid (fat) | 6.24 g | 0.951 g | +556% |
| Carbohydrate, by difference | 68.8 g | 79.9 g | -14% |
| Fiber, total dietary | 7.21 g | 5.40 g | +33% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.059 mg | 0.198 mg | -70% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.115 mg | +52% |
| Niacin (Vitamin B3) | 0.748 mg | 5.63 mg | -87% |
| Vitamin B-6 — Pyridoxine | 0.387 mg | 0.582 mg | -33% |
| Biotin (Vitamin B7) | — | 41.2 ug | |
| Minerals | |||
| Calcium, Ca | 135 mg | 44.1 mg | +206% |
| Iron, Fe | 7.56 mg | 12.0 mg | -37% |
| Magnesium, Mg | 233 mg | 73.7 mg | +216% |
| Phosphorus, P | 425 mg | 197 mg | +115% |
| Potassium, K | 396 mg | 1269 mg | -69% |
| Sodium, Na | 0 mg | 47.7 mg | -100% |
| Zinc, Zn | 3.00 mg | 0.900 mg | +233% |
| Copper, Cu | 0.518 mg | 0.231 mg | +124% |
| Manganese, Mn | 2.31 mg | 0.676 mg | +241% |
| Selenium, Se | 21.1 ug | 1.42 ug | +1381% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 384 kcal | 361 kcal | +6% |
| Energy (Atwater Specific Factors) | 378 kcal | 353 kcal | +7% |
| Nitrogen | 2.26 g | 1.30 g | +74% |
| Ash | 2.29 g | 2.71 g | -16% |
| Total dietary fiber (AOAC 2011.25) | 9.04 g | 16.5 g | -45% |
| High Molecular Weight Dietary Fiber (HMWDF) | 7.86 g | 14.8 g | -47% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.09 g | 1.79 g | -39% |
| Beta-glucan | 0 g | — | |
| Starch | 55.7 g | 62.7 g | -11% |
| Molybdenum, Mo | 35.1 ug | 18.9 ug | +86% |
| Biotin | 25.4 ug | 0.976 ug | +2498% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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