Rye flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rye flour, dark is higher in more vitamins & minerals
Calories (kcal)
Rye flour 325
Amaranth grain 102
Protein (g)
Rye flour 15.9
Amaranth grain 3.80
Carbs (g)
Rye flour 68.6
Amaranth grain 18.7
Fat (g)
Rye flour 2.22
Amaranth grain 1.58
Fiber (g)
Rye flour 23.8
Amaranth grain 2.10
Quick answers
Which has more protein?
Rye flour, dark — 15.9g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 325 kcal per 100g.
Which is more nutrient-dense?
Rye flour, dark 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 | Rye flour | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 325 kcal | 102 kcal | +219% |
| Macronutrients | |||
| Water | 10.8 g | 75.2 g | -86% |
| Protein | 15.9 g | 3.80 g | +319% |
| Total lipid (fat) | 2.22 g | 1.58 g | +41% |
| Carbohydrate, by difference | 68.6 g | 18.7 g | +267% |
| Fiber, total dietary | 23.8 g | 2.10 g | +1033% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.269 g | — | |
| Fatty acids, total monounsaturated | 0.284 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.316 mg | 0.015 mg | +2007% |
| Riboflavin (Vitamin B2) | 0.251 mg | 0.022 mg | +1041% |
| Niacin (Vitamin B3) | 4.27 mg | 0.235 mg | +1717% |
| Pantothenic acid (Vitamin B5) | 1.46 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.113 mg | +292% |
| Biotin (Vitamin B7) | 33.0 ug | 22.0 ug | +50% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 30.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.73 mg | 0.190 mg | +1337% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 37.0 mg | 47.0 mg | -21% |
| Iron, Fe | 4.97 mg | 2.10 mg | +137% |
| Magnesium, Mg | 160 mg | 65.0 mg | +146% |
| Phosphorus, P | 499 mg | 148 mg | +237% |
| Potassium, K | 717 mg | 135 mg | +431% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 5.04 mg | 0.860 mg | +486% |
| Copper, Cu | 0.560 mg | 0.149 mg | +276% |
| Manganese, Mn | 6.06 mg | 0.854 mg | +610% |
| Selenium, Se | 18.0 ug | 5.50 ug | +227% |
| Other Nutrients | |||
| Energy | 1360 kj | 429 kj | +217% |
| Ash | 2.50 g | 0.770 g | +225% |
| Total Sugars | 2.31 g | — | |
| Sucrose | 1.80 g | — | |
| Glucose | 0.220 g | — | |
| Fructose | 0.230 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 22.0 ug | +50% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | — | |
| Betaine | 150 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 11.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 210 ug | — | |
| 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 | — | |
| Vitamin K1 — Phylloquinone | 5.90 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.255 g | — | |
| SFA 18:0 (Stearic acid) | 0.009 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.262 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.05 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.899 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.147 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.180 g | — | |
| Threonine (EAA) | 0.490 g | — | |
| Isoleucine (EAA, BCAA) | 0.353 g | — | |
| Leucine (EAA, BCAA) | 0.857 g | — | |
| Lysine (EAA) | 0.338 g | — | |
| Methionine (EAA) | 0.199 g | — | |
| Phenylalanine (EAA) | 0.646 g | — | |
| Tyrosine (conditionally essential) | 0.271 g | — | |
| Valine (EAA, BCAA) | 0.498 g | — | |
| Arginine (conditionally essential) | 0.764 g | — | |
| Histidine (EAA) | 0.233 g | — | |
| Alanine | 0.647 g | — | |
| Aspartic acid | 0.827 g | — | |
| Glutamic acid | 3.14 g | — | |
| Glycine (conditionally essential) | 0.680 g | — | |
| Proline (conditionally essential) | 1.01 g | — | |
| Serine | 0.681 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.80 mg | — | |
| Choline from phosphatidylcholine | 14.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 1.60 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 30.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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