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, whole wheat, unenriched — 15.1g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 370 kcal per 100g.
Which is more nutrient-dense?
Flour, whole wheat, unenriched 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 | 370 kcal | 102 kcal | +263% |
| Macronutrients | |||
| Water | 9.44 g | 75.2 g | -87% |
| Protein | 15.1 g | 3.80 g | +297% |
| Total lipid (fat) | 2.73 g | 1.58 g | +73% |
| Carbohydrate, by difference | 71.2 g | 18.7 g | +281% |
| Fiber, total dietary | 10.6 g | 2.10 g | +405% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.504 mg | 0.015 mg | +3260% |
| Riboflavin (Vitamin B2) | 0.128 mg | 0.022 mg | +482% |
| Niacin (Vitamin B3) | 5.55 mg | 0.235 mg | +2262% |
| Vitamin B-6 — Pyridoxine | 0.268 mg | 0.113 mg | +137% |
| Biotin (Vitamin B7) | 39.0 ug | 22.0 ug | +77% |
| Vitamin E (alpha-tocopherol) | — | 0.190 mg | |
| Minerals | |||
| Calcium, Ca | 38.0 mg | 47.0 mg | -19% |
| Iron, Fe | 3.86 mg | 2.10 mg | +84% |
| Magnesium, Mg | 136 mg | 65.0 mg | +109% |
| Phosphorus, P | 352 mg | 148 mg | +138% |
| Potassium, K | 376 mg | 135 mg | +179% |
| Sodium, Na | 3.00 mg | 6.00 mg | -50% |
| Zinc, Zn | 3.24 mg | 0.860 mg | +277% |
| Copper, Cu | 0.452 mg | 0.149 mg | +203% |
| Manganese, Mn | 3.56 mg | 0.854 mg | +317% |
| Selenium, Se | 23.6 ug | 5.50 ug | +329% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 370 kcal | — | |
| Energy (Atwater Specific Factors) | 346 kcal | — | |
| Energy | 1550 kj | 429 kj | +261% |
| Nitrogen | 2.41 g | — | |
| Ash | 1.56 g | 0.770 g | +103% |
| Starch | — | 16.2 g | |
| Molybdenum, Mo | 58.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Betaine | 73.0 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 | 0.010 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.20 mg | — | |
| Choline from phosphatidylcholine | 13.0 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 2.90 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 31.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 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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