Flour vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Flour, rice, brown — 7.19g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 365 kcal per 100g.
Which is more nutrient-dense?
Flour, rice, brown 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 | 365 kcal | 102 kcal | +258% |
| Macronutrients | |||
| Water | 12.1 g | 75.2 g | -84% |
| Protein | 7.19 g | 3.80 g | +89% |
| Total lipid (fat) | 3.85 g | 1.58 g | +144% |
| Carbohydrate, by difference | 75.5 g | 18.7 g | +304% |
| Fiber, total dietary | — | 2.10 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.322 mg | 0.015 mg | +2047% |
| Riboflavin (Vitamin B2) | 0.008 mg | 0.022 mg | -64% |
| Niacin (Vitamin B3) | 5.99 mg | 0.235 mg | +2449% |
| Vitamin B-6 — Pyridoxine | 0.132 mg | 0.113 mg | +17% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 10.0 mg | 47.0 mg | -79% |
| Iron, Fe | 1.50 mg | 2.10 mg | -29% |
| Magnesium, Mg | 124 mg | 65.0 mg | +91% |
| Phosphorus, P | 319 mg | 148 mg | +116% |
| Potassium, K | 265 mg | 135 mg | +96% |
| Sodium, Na | 1.00 mg | 6.00 mg | -83% |
| Zinc, Zn | 1.91 mg | 0.860 mg | +122% |
| Copper, Cu | 0.286 mg | 0.149 mg | +92% |
| Manganese, Mn | 2.84 mg | 0.854 mg | +233% |
| Selenium, Se | 9.68 ug | 5.50 ug | +76% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 365 kcal | — | |
| Energy (Atwater Specific Factors) | 368 kcal | — | |
| Energy | 1582 kj | 429 kj | +269% |
| Nitrogen | 1.15 g | — | |
| Ash | 1.40 g | 0.770 g | +82% |
| Starch | — | 16.2 g | |
| Molybdenum, Mo | 56.2 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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