Rice flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rice flour, brown is higher in more vitamins & minerals
Calories (kcal)
Rice flour 363
Amaranth grain 102
Protein (g)
Rice flour 7.23
Amaranth grain 3.80
Carbs (g)
Rice flour 76.5
Amaranth grain 18.7
Fat (g)
Rice flour 2.78
Amaranth grain 1.58
Fiber (g)
Rice flour 4.60
Amaranth grain 2.10
Quick answers
Which has more protein?
Rice flour, brown — 7.23g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 363 kcal per 100g.
Which is more nutrient-dense?
Rice flour, brown 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 | Rice flour | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 363 kcal | 102 kcal | +256% |
| Macronutrients | |||
| Water | 12.0 g | 75.2 g | -84% |
| Protein | 7.23 g | 3.80 g | +90% |
| Total lipid (fat) | 2.78 g | 1.58 g | +76% |
| Carbohydrate, by difference | 76.5 g | 18.7 g | +309% |
| Fiber, total dietary | 4.60 g | 2.10 g | +119% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.557 g | — | |
| Fatty acids, total monounsaturated | 1.01 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.443 mg | 0.015 mg | +2853% |
| Riboflavin (Vitamin B2) | 0.080 mg | 0.022 mg | +264% |
| Niacin (Vitamin B3) | 6.34 mg | 0.235 mg | +2598% |
| Pantothenic acid (Vitamin B5) | 1.59 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.736 mg | 0.113 mg | +551% |
| Biotin (Vitamin B7) | 16.0 ug | 22.0 ug | -27% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.600 mg | 0.190 mg | +216% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 47.0 mg | -77% |
| Iron, Fe | 1.98 mg | 2.10 mg | -6% |
| Magnesium, Mg | 112 mg | 65.0 mg | +72% |
| Phosphorus, P | 337 mg | 148 mg | +128% |
| Potassium, K | 289 mg | 135 mg | +114% |
| Sodium, Na | 8.00 mg | 6.00 mg | +33% |
| Zinc, Zn | 2.45 mg | 0.860 mg | +185% |
| Copper, Cu | 0.230 mg | 0.149 mg | +54% |
| Manganese, Mn | 4.01 mg | 0.854 mg | +370% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1519 kj | 429 kj | +254% |
| Ash | 1.54 g | 0.770 g | +100% |
| Total Sugars | 0.660 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 16.0 ug | 22.0 ug | -27% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 16.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin E, added | 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 | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.010 g | — | |
| SFA 16:0 (Palmitic acid) | 0.475 g | — | |
| SFA 18:0 (Stearic acid) | 0.050 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.998 g | — | |
| Fatty acids, total polyunsaturated | 0.996 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.954 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.042 g | — | |
| Tryptophan (EAA) | 0.092 g | — | |
| Threonine (EAA) | 0.265 g | — | |
| Isoleucine (EAA, BCAA) | 0.306 g | — | |
| Leucine (EAA, BCAA) | 0.598 g | — | |
| Lysine (EAA) | 0.276 g | — | |
| Methionine (EAA) | 0.163 g | — | |
| Cystine (conditionally essential) | 0.088 g | — | |
| Phenylalanine (EAA) | 0.373 g | — | |
| Tyrosine (conditionally essential) | 0.271 g | — | |
| Valine (EAA, BCAA) | 0.424 g | — | |
| Arginine (conditionally essential) | 0.548 g | — | |
| Histidine (EAA) | 0.184 g | — | |
| Alanine | 0.422 g | — | |
| Aspartic acid | 0.677 g | — | |
| Glutamic acid | 1.47 g | — | |
| Glycine (conditionally essential) | 0.356 g | — | |
| Proline (conditionally essential) | 0.339 g | — | |
| Serine | 0.374 g | — | |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy 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.