Flour vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, rye is higher in more vitamins & minerals
Calories (kcal)
Flour —
Amaranth grain 102
Protein (g)
Flour 8.40
Amaranth grain 3.80
Carbs (g)
Flour 77.2
Amaranth grain 18.7
Fat (g)
Flour 1.91
Amaranth grain 1.58
Fiber (g)
Flour 13.7
Amaranth grain 2.10
Quick answers
Which has more protein?
Flour, rye — 8.40g vs 3.80g per 100g.
Which is more nutrient-dense?
Flour, rye 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 | 11.1 g | 75.2 g | -85% |
| Protein | 8.40 g | 3.80 g | +121% |
| Total lipid (fat) | 1.91 g | 1.58 g | +21% |
| Carbohydrate, by difference | 77.2 g | 18.7 g | +313% |
| Fiber, total dietary | 13.7 g | 2.10 g | +551% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.216 mg | 0.015 mg | +1342% |
| Riboflavin (Vitamin B2) | 0.170 mg | 0.022 mg | +673% |
| Niacin (Vitamin B3) | 1.16 mg | 0.235 mg | +395% |
| Vitamin B-6 — Pyridoxine | 0.164 mg | 0.113 mg | +45% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 32.2 mg | 47.0 mg | -31% |
| Iron, Fe | 2.54 mg | 2.10 mg | +21% |
| Magnesium, Mg | 95.4 mg | 65.0 mg | +47% |
| Phosphorus, P | 280 mg | 148 mg | +89% |
| Potassium, K | 434 mg | 135 mg | +221% |
| Sodium, Na | 0 mg | 6.00 mg | -100% |
| Zinc, Zn | 2.33 mg | 0.860 mg | +171% |
| Copper, Cu | 0.338 mg | 0.149 mg | +127% |
| Manganese, Mn | 2.13 mg | 0.854 mg | +149% |
| Selenium, Se | 16.6 ug | 5.50 ug | +202% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 359 kcal | — | |
| Energy (Atwater Specific Factors) | 351 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 1.44 g | — | |
| Ash | 1.40 g | 0.770 g | +82% |
| Total dietary fiber (AOAC 2011.25) | 17.9 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 13.0 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 4.90 g | — | |
| Beta-glucan | 1.91 g | — | |
| Starch | 54.1 g | 16.2 g | +233% |
| Molybdenum, Mo | 75.5 ug | — | |
| Biotin | 8.98 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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