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, glutinous — 6.69g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 358 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked 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 | 358 kcal | 102 kcal | +251% |
| Macronutrients | |||
| Water | 11.8 g | 75.2 g | -84% |
| Protein | 6.69 g | 3.80 g | +76% |
| Total lipid (fat) | 1.16 g | 1.58 g | -27% |
| Carbohydrate, by difference | 80.1 g | 18.7 g | +329% |
| Fiber, total dietary | — | 2.10 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.053 mg | 0.015 mg | +253% |
| Riboflavin (Vitamin B2) | 0 mg | 0.022 mg | -100% |
| Niacin (Vitamin B3) | 1.12 mg | 0.235 mg | +377% |
| Vitamin B-6 — Pyridoxine | 0.044 mg | 0.113 mg | -61% |
| 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 | 0.340 mg | 2.10 mg | -84% |
| Magnesium, Mg | 21.2 mg | 65.0 mg | -67% |
| Phosphorus, P | 63.0 mg | 148 mg | -57% |
| Potassium, K | 80.0 mg | 135 mg | -41% |
| Sodium, Na | 6.00 mg | 6.00 mg | = |
| Zinc, Zn | 1.34 mg | 0.860 mg | +56% |
| Copper, Cu | 0.170 mg | 0.149 mg | +14% |
| Manganese, Mn | 0.995 mg | 0.854 mg | +17% |
| Selenium, Se | 2.00 ug | 5.50 ug | -64% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 358 kcal | — | |
| Energy (Atwater Specific Factors) | 368 kcal | — | |
| Energy | 1500 kj | 429 kj | +250% |
| Nitrogen | 1.07 g | — | |
| Ash | 0.220 g | 0.770 g | -71% |
| Starch | — | 16.2 g | |
| Molybdenum, Mo | 40.7 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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