Wheat flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, cooked is higher in more vitamins & minerals
Calories (kcal)
Wheat flour 364
Amaranth grain 102
Protein (g)
Wheat flour 10.3
Amaranth grain 3.80
Carbs (g)
Wheat flour 76.3
Amaranth grain 18.7
Fat (g)
Wheat flour 0.980
Amaranth grain 1.58
Fiber (g)
Wheat flour 2.70
Amaranth grain 2.10
Quick answers
Which has more protein?
Wheat flour, white, all-purpose, enriched, calcium-fortified — 10.3g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 364 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, cooked 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 | Wheat flour | Amaranth grain | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 364 kcal | 102 kcal | +257% |
| Macronutrients | |||
| Water | 11.9 g | 75.2 g | -84% |
| Protein | 10.3 g | 3.80 g | +172% |
| Total lipid (fat) | 0.980 g | 1.58 g | -38% |
| Carbohydrate, by difference | 76.3 g | 18.7 g | +308% |
| Fiber, total dietary | 2.70 g | 2.10 g | +29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.155 g | — | |
| Fatty acids, total monounsaturated | 0.087 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.785 mg | 0.015 mg | +5133% |
| Riboflavin (Vitamin B2) | 0.494 mg | 0.022 mg | +2145% |
| Niacin (Vitamin B3) | 5.90 mg | 0.235 mg | +2412% |
| Pantothenic acid (Vitamin B5) | 0.438 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.044 mg | 0.113 mg | -61% |
| Biotin (Vitamin B7) | 183 ug | 22.0 ug | +732% |
| Folate, total (Vitamin B9) | 154 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.060 mg | 0.190 mg | -68% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 252 mg | 47.0 mg | +436% |
| Iron, Fe | 4.64 mg | 2.10 mg | +121% |
| Magnesium, Mg | 22.0 mg | 65.0 mg | -66% |
| Phosphorus, P | 108 mg | 148 mg | -27% |
| Potassium, K | 107 mg | 135 mg | -21% |
| Sodium, Na | 2.00 mg | 6.00 mg | -67% |
| Zinc, Zn | 0.700 mg | 0.860 mg | -19% |
| Copper, Cu | 0.144 mg | 0.149 mg | -3% |
| Manganese, Mn | 0.682 mg | 0.854 mg | -20% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1523 kj | 429 kj | +255% |
| Ash | 0.470 g | 0.770 g | -39% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 22.0 ug | +32% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 291 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| 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 16:0 (Palmitic acid) | 0.148 g | — | |
| SFA 18:0 (Stearic acid) | 0.007 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.087 g | — | |
| Fatty acids, total polyunsaturated | 0.413 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.391 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.022 g | — | |
| Tryptophan (EAA) | 0.127 g | — | |
| Threonine (EAA) | 0.281 g | — | |
| Isoleucine (EAA, BCAA) | 0.357 g | — | |
| Leucine (EAA, BCAA) | 0.710 g | — | |
| Lysine (EAA) | 0.228 g | — | |
| Methionine (EAA) | 0.183 g | — | |
| Cystine (conditionally essential) | 0.219 g | — | |
| Phenylalanine (EAA) | 0.520 g | — | |
| Tyrosine (conditionally essential) | 0.312 g | — | |
| Valine (EAA, BCAA) | 0.415 g | — | |
| Arginine (conditionally essential) | 0.417 g | — | |
| Histidine (EAA) | 0.230 g | — | |
| Alanine | 0.332 g | — | |
| Aspartic acid | 0.435 g | — | |
| Glutamic acid | 3.48 g | — | |
| Glycine (conditionally essential) | 0.371 g | — | |
| Proline (conditionally essential) | 1.20 g | — | |
| Serine | 0.516 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Wheat flour, white, all-purpose, enriched, calcium-fortified nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +5133% in Wheat flour, white, all-purpose, enriched, calcium-fortified Niacin (Vitamin B3) +2412% in Wheat flour, white, all-purpose, enriched, calcium-fortified Riboflavin (Vitamin B2) +2145% in Wheat flour, white, all-purpose, enriched, calcium-fortified Biotin (Vitamin B7) +732% in Wheat flour, white, all-purpose, enriched, calcium-fortified
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