Wheat flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth grain, uncooked is higher in more vitamins & minerals
Calories (kcal)
Wheat flour 366
Amaranth grain 371
Protein (g)
Wheat flour 9.71
Amaranth grain 13.6
Carbs (g)
Wheat flour 76.2
Amaranth grain 65.3
Fat (g)
Wheat flour 1.48
Amaranth grain 7.02
Fiber (g)
Wheat flour 2.40
Amaranth grain 6.70
Quick answers
Which has more protein?
Amaranth grain, uncooked — 13.6g vs 9.71g per 100g.
Which has fewer calories?
Wheat flour, white (industrial), 10% protein, bleached, enriched — 366 vs 371 kcal per 100g.
Which is more nutrient-dense?
Amaranth grain, uncooked 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 | 366 kcal | 371 kcal | -1% |
| Macronutrients | |||
| Water | 12.0 g | 11.3 g | +6% |
| Protein | 9.71 g | 13.6 g | -28% |
| Total lipid (fat) | 1.48 g | 7.02 g | -79% |
| Carbohydrate, by difference | 76.2 g | 65.3 g | +17% |
| Fiber, total dietary | 2.40 g | 6.70 g | -64% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.302 g | 1.46 g | -79% |
| Fatty acids, total monounsaturated | 0.193 g | 1.68 g | -89% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.20 mg | -100% |
| Thiamin (Vitamin B1) | 0.736 mg | 0.116 mg | +534% |
| Riboflavin (Vitamin B2) | 0.445 mg | 0.200 mg | +122% |
| Niacin (Vitamin B3) | 5.95 mg | 0.923 mg | +545% |
| Pantothenic acid (Vitamin B5) | 0.248 mg | 1.46 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.037 mg | 0.591 mg | -94% |
| Biotin (Vitamin B7) | 170 ug | 82.0 ug | +107% |
| Folate, total (Vitamin B9) | 140 ug | 0 ug | |
| Choline, total | 10.4 mg | 69.8 mg | -85% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 1.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.050 mg | 1.19 mg | -96% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 159 mg | -87% |
| Iron, Fe | 5.06 mg | 7.61 mg | -34% |
| Magnesium, Mg | 25.0 mg | 248 mg | -90% |
| Phosphorus, P | 107 mg | 557 mg | -81% |
| Potassium, K | 149 mg | 508 mg | -71% |
| Sodium, Na | 2.00 mg | 4.00 mg | -50% |
| Zinc, Zn | 1.02 mg | 2.87 mg | -64% |
| Copper, Cu | 0.188 mg | 0.525 mg | -64% |
| Manganese, Mn | 0.818 mg | 3.33 mg | -75% |
| Selenium, Se | 14.6 ug | 18.7 ug | -22% |
| Other Nutrients | |||
| Energy | 1530 kj | 1554 kj | -2% |
| Ash | 0.580 g | 2.88 g | -80% |
| Total Sugars | 0.490 g | 1.69 g | -71% |
| Sucrose | 0.200 g | 1.40 g | -86% |
| Glucose | 0.030 g | 0.270 g | -89% |
| Fructose | 0.030 g | 0.010 g | +200% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.230 g | 0.010 g | +2200% |
| Galactose | 0 g | 0 g | = |
| Starch | 64.5 g | 57.3 g | +13% |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 82.0 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 268 ug | 82.0 ug | +227% |
| Betaine | — | 67.6 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 2.00 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 18.0 ug | 28.0 ug | -36% |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.040 mg | 0.960 mg | -96% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.420 mg | 0.190 mg | +121% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.010 mg | 0.690 mg | -99% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.050 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.480 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.290 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.011 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.302 g | 1.15 g | -74% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0 g | 0.223 g | -100% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.052 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.018 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.193 g | 1.67 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.014 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.845 g | 2.78 g | -70% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.828 g | 2.74 g | -70% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.042 g | -60% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.042 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 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 | — | |
| Phytosterols | — | 24.0 mg | |
| Tryptophan (EAA) | 0.113 g | 0.181 g | -38% |
| Threonine (EAA) | 0.264 g | 0.558 g | -53% |
| Isoleucine (EAA, BCAA) | 0.327 g | 0.582 g | -44% |
| Leucine (EAA, BCAA) | 0.627 g | 0.879 g | -29% |
| Lysine (EAA) | 0.260 g | 0.747 g | -65% |
| Methionine (EAA) | 0.150 g | 0.226 g | -34% |
| Cystine (conditionally essential) | 0.243 g | 0.191 g | +27% |
| Phenylalanine (EAA) | 0.399 g | 0.542 g | -26% |
| Tyrosine (conditionally essential) | 0.127 g | 0.329 g | -61% |
| Valine (EAA, BCAA) | 0.390 g | 0.679 g | -43% |
| Arginine (conditionally essential) | 0.367 g | 1.06 g | -65% |
| Histidine (EAA) | 0.197 g | 0.389 g | -49% |
| Alanine | 0.290 g | 0.799 g | -64% |
| Aspartic acid | 0.397 g | 1.26 g | -69% |
| Glutamic acid | 2.96 g | 2.26 g | +31% |
| Glycine (conditionally essential) | 0.330 g | 1.64 g | -80% |
| Proline (conditionally essential) | 1.01 g | 0.698 g | +45% |
| Serine | 0.413 g | 1.15 g | -64% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.80 mg | |
| Choline from phosphatidylcholine | — | 25.0 mg | |
| Choline from phosphocholine | — | 0.200 mg | |
| Choline from sphingomyelin | — | 0.700 mg | |
| Free Choline | — | 37.0 mg | |
| Total Choline | — | 70.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Wheat flour, white (industrial), 10% protein, bleached, enriched nutrition facts Amaranth grain, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Niacin (Vitamin B3) +545% in Wheat flour, white (industrial), 10% protein, bleached, enriched Thiamin (Vitamin B1) +534% in Wheat flour, white (industrial), 10% protein, bleached, enriched Riboflavin (Vitamin B2) +122% in Wheat flour, white (industrial), 10% protein, bleached, enriched Biotin (Vitamin B7) +107% in Wheat flour, white (industrial), 10% protein, bleached, enriched
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