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 8.40
Carbs (g)
Flour 68.8
Flour 77.2
Fat (g)
Flour 6.24
Flour 1.91
Fiber (g)
Flour 7.21
Flour 13.7
Quick answers
Which has more protein?
Flour, amaranth — 13.2g vs 8.40g 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 | 11.1 g | -15% |
| Protein | 13.2 g | 8.40 g | +57% |
| Total lipid (fat) | 6.24 g | 1.91 g | +227% |
| Carbohydrate, by difference | 68.8 g | 77.2 g | -11% |
| Fiber, total dietary | 7.21 g | 13.7 g | -47% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.059 mg | 0.216 mg | -73% |
| Riboflavin (Vitamin B2) | 0.175 mg | 0.170 mg | +3% |
| Niacin (Vitamin B3) | 0.748 mg | 1.16 mg | -36% |
| Vitamin B-6 — Pyridoxine | 0.387 mg | 0.164 mg | +136% |
| Minerals | |||
| Calcium, Ca | 135 mg | 32.2 mg | +319% |
| Iron, Fe | 7.56 mg | 2.54 mg | +198% |
| Magnesium, Mg | 233 mg | 95.4 mg | +144% |
| Phosphorus, P | 425 mg | 280 mg | +52% |
| Potassium, K | 396 mg | 434 mg | -9% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 3.00 mg | 2.33 mg | +29% |
| Copper, Cu | 0.518 mg | 0.338 mg | +53% |
| Manganese, Mn | 2.31 mg | 2.13 mg | +8% |
| Selenium, Se | 21.1 ug | 16.6 ug | +27% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 384 kcal | 359 kcal | +7% |
| Energy (Atwater Specific Factors) | 378 kcal | 351 kcal | +8% |
| Nitrogen | 2.26 g | 1.44 g | +57% |
| Ash | 2.29 g | 1.40 g | +63% |
| Total dietary fiber (AOAC 2011.25) | 9.04 g | 17.9 g | -50% |
| High Molecular Weight Dietary Fiber (HMWDF) | 7.86 g | 13.0 g | -39% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.09 g | 4.90 g | -78% |
| Beta-glucan | 0 g | 1.91 g | -100% |
| Starch | 55.7 g | 54.1 g | +3% |
| Molybdenum, Mo | 35.1 ug | 75.5 ug | -53% |
| Biotin | 25.4 ug | 8.98 ug | +183% |
* 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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