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, wheat, all-purpose, enriched, bleached — 10.9g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 366 kcal per 100g.
Which is more nutrient-dense?
Flour, wheat, all-purpose, enriched, bleached 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 | 366 kcal | 102 kcal | +259% |
| Macronutrients | |||
| Water | 9.83 g | 75.2 g | -87% |
| Protein | 10.9 g | 3.80 g | +187% |
| Total lipid (fat) | 1.48 g | 1.58 g | -6% |
| Carbohydrate, by difference | 77.3 g | 18.7 g | +314% |
| Fiber, total dietary | — | 2.10 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.939 mg | 0.015 mg | +6160% |
| Riboflavin (Vitamin B2) | 0.443 mg | 0.022 mg | +1914% |
| Niacin (Vitamin B3) | 6.74 mg | 0.235 mg | +2768% |
| Vitamin B-6 — Pyridoxine | 0.066 mg | 0.113 mg | -42% |
| Biotin (Vitamin B7) | 160 ug | 22.0 ug | +627% |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 47.0 mg | -60% |
| Iron, Fe | 5.62 mg | 2.10 mg | +168% |
| Magnesium, Mg | 26.7 mg | 65.0 mg | -59% |
| Phosphorus, P | 108 mg | 148 mg | -27% |
| Potassium, K | 136 mg | 135 mg | +1% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 0.720 mg | 0.860 mg | -16% |
| Copper, Cu | 0.155 mg | 0.149 mg | +4% |
| Manganese, Mn | 0.758 mg | 0.854 mg | -11% |
| Selenium, Se | 15.7 ug | 5.50 ug | +185% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 375 kcal | — | |
| Energy | 1530 kj | 429 kj | +257% |
| Nitrogen | 1.75 g | — | |
| Ash | 0.420 g | 0.770 g | -45% |
| Starch | — | 16.2 g | |
| Molybdenum, Mo | 37.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Betaine | 70.0 mg | — | |
| 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 | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.50 mg | — | |
| Choline from phosphatidylcholine | 3.20 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 5.70 mg | — | |
| Total Choline | 10.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.800 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 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.
Dig deeper — biggest differences
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