Flour vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, quinoa is higher in more vitamins & minerals
Calories (kcal)
Flour —
Amaranth grain 102
Protein (g)
Flour 11.9
Amaranth grain 3.80
Carbs (g)
Flour 69.5
Amaranth grain 18.7
Fat (g)
Flour 6.60
Amaranth grain 1.58
Fiber (g)
Flour 6.30
Amaranth grain 2.10
Quick answers
Which has more protein?
Flour, quinoa — 11.9g vs 3.80g per 100g.
Which is more nutrient-dense?
Flour, quinoa 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 | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 102 kcal | |
| Macronutrients | |||
| Water | 9.95 g | 75.2 g | -87% |
| Protein | 11.9 g | 3.80 g | +214% |
| Total lipid (fat) | 6.60 g | 1.58 g | +318% |
| Carbohydrate, by difference | 69.5 g | 18.7 g | +272% |
| Fiber, total dietary | 6.30 g | 2.10 g | +200% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.345 mg | 0.015 mg | +2200% |
| Riboflavin (Vitamin B2) | 0.316 mg | 0.022 mg | +1338% |
| Niacin (Vitamin B3) | 1.21 mg | 0.235 mg | +415% |
| Vitamin B-6 — Pyridoxine | 0.222 mg | 0.113 mg | +97% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 37.6 mg | 47.0 mg | -20% |
| Iron, Fe | 4.53 mg | 2.10 mg | +116% |
| Magnesium, Mg | 164 mg | 65.0 mg | +152% |
| Phosphorus, P | 369 mg | 148 mg | +150% |
| Potassium, K | 551 mg | 135 mg | +308% |
| Sodium, Na | 6.32 mg | 6.00 mg | +5% |
| Zinc, Zn | 2.77 mg | 0.860 mg | +222% |
| Copper, Cu | 0.482 mg | 0.149 mg | +223% |
| Manganese, Mn | 2.02 mg | 0.854 mg | +136% |
| Selenium, Se | 4.10 ug | 5.50 ug | -25% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 385 kcal | — | |
| Energy (Atwater Specific Factors) | 378 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 2.05 g | — | |
| Ash | 2.00 g | 0.770 g | +160% |
| Total dietary fiber (AOAC 2011.25) | 6.95 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 6.33 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.147 g | — | |
| Beta-glucan | 0 g | — | |
| Starch | 58.1 g | 16.2 g | +258% |
| Molybdenum, Mo | 17.5 ug | — | |
| Biotin | 26.3 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.
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