Flour vs Amaranth grain
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, spelt, whole grain is higher in more vitamins & minerals
Calories (kcal)
Flour —
Amaranth grain 102
Protein (g)
Flour 14.5
Amaranth grain 3.80
Carbs (g)
Flour 70.7
Amaranth grain 18.7
Fat (g)
Flour 2.54
Amaranth grain 1.58
Fiber (g)
Flour 9.34
Amaranth grain 2.10
Quick answers
Which has more protein?
Flour, spelt, whole grain — 14.5g vs 3.80g per 100g.
Which is more nutrient-dense?
Flour, spelt, whole grain 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 | 10.7 g | 75.2 g | -86% |
| Protein | 14.5 g | 3.80 g | +281% |
| Total lipid (fat) | 2.54 g | 1.58 g | +61% |
| Carbohydrate, by difference | 70.7 g | 18.7 g | +278% |
| Fiber, total dietary | 9.34 g | 2.10 g | +345% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.298 mg | 0.015 mg | +1887% |
| Riboflavin (Vitamin B2) | 0.143 mg | 0.022 mg | +550% |
| Niacin (Vitamin B3) | 5.47 mg | 0.235 mg | +2226% |
| Vitamin B-6 — Pyridoxine | 0.235 mg | 0.113 mg | +108% |
| Biotin (Vitamin B7) | 38.4 ug | 22.0 ug | +75% |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 30.0 mg | 47.0 mg | -36% |
| Iron, Fe | 3.77 mg | 2.10 mg | +79% |
| Magnesium, Mg | 124 mg | 65.0 mg | +90% |
| Phosphorus, P | 362 mg | 148 mg | +144% |
| Potassium, K | 350 mg | 135 mg | +159% |
| Sodium, Na | 0 mg | 6.00 mg | -100% |
| Zinc, Zn | 3.59 mg | 0.860 mg | +318% |
| Copper, Cu | 0.531 mg | 0.149 mg | +257% |
| Manganese, Mn | 2.94 mg | 0.854 mg | +245% |
| Selenium, Se | 9.48 ug | 5.50 ug | +72% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 364 kcal | — | |
| Energy (Atwater Specific Factors) | 341 kcal | — | |
| Energy | — | 429 kj | |
| Nitrogen | 2.32 g | — | |
| Ash | 1.54 g | 0.770 g | +100% |
| Starch | — | 16.2 g | |
| Molybdenum, Mo | 91.9 ug | — | |
| Biotin | 10.4 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.