Is Wheat flour, white (industrial), 11.5% protein, bleached, enriched healthier than Amaranth grain, uncooked?

Based on vitamin and mineral density, Amaranth grain, uncooked scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Wheat flour vs Amaranth grain

Q: Which has more protein, Wheat flour, white (industrial), 11.5% protein, bleached, enriched or Amaranth grain, uncooked?

Amaranth grain, uncooked has more protein at 13.6g per 100g, compared to 11.5g for Wheat flour, white (industrial), 11.5% protein, bleached, enriched.

Q: Which has more calories, Wheat flour, white (industrial), 11.5% protein, bleached, enriched or Amaranth grain, uncooked?

Amaranth grain, uncooked has more calories at 371 kcal per 100g, compared to 363 kcal for Wheat flour, white (industrial), 11.5% protein, bleached, enriched.

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Amaranth grain, uncooked is higher in more vitamins & minerals

Calories (kcal)

Wheat flour 363

Amaranth grain 371

Protein (g)

Wheat flour 11.5

Amaranth grain 13.6

Carbs (g)

Wheat flour 73.8

Amaranth grain 65.3

Fat (g)

Wheat flour 1.45

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 11.5g per 100g.

Which has fewer calories?

Wheat flour, white (industrial), 11.5% protein, bleached, enriched — 363 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	363 kcal	371 kcal	-2%
Macronutrients
Water	12.7 g	11.3 g	+12%
Protein	11.5 g	13.6 g	-15%
Total lipid (fat)	1.45 g	7.02 g	-79%
Carbohydrate, by difference	73.8 g	65.3 g	+13%
Fiber, total dietary	2.40 g	6.70 g	-64%
Fats & Fatty Acids
Fatty acids, total saturated	0.268 g	1.46 g	-82%
Fatty acids, total monounsaturated	0.166 g	1.68 g	-90%
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)	0.405 mg	1.46 mg	-72%
Vitamin B-6 — Pyridoxine	0.032 mg	0.591 mg	-95%
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	30.0 mg	248 mg	-88%
Phosphorus, P	112 mg	557 mg	-80%
Potassium, K	138 mg	508 mg	-73%
Sodium, Na	2.00 mg	4.00 mg	-50%
Zinc, Zn	0.840 mg	2.87 mg	-71%
Copper, Cu	0.161 mg	0.525 mg	-69%
Manganese, Mn	0.679 mg	3.33 mg	-80%
Selenium, Se	27.5 ug	18.7 ug	+47%
Other Nutrients
Energy	1518 kj	1554 kj	-2%
Ash	0.550 g	2.88 g	-81%
Total Sugars	1.12 g	1.69 g	-34%
Sucrose	0.150 g	1.40 g	-89%
Glucose	0.030 g	0.270 g	-89%
Fructose	0.030 g	0.010 g	+200%
Lactose	0 g	0 g	=
Maltose	0.900 g	0.010 g	+8900%
Galactose	0 g	0 g	=
Starch	62.9 g	57.3 g	+10%
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)	0.268 g	1.15 g	-77%
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)	0.166 g	1.67 g	-90%
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	0.749 g	2.78 g	-73%
PUFA 18:2 (Omega-6, Linoleic acid)	0.733 g	2.74 g	-73%
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)	0.130 g	0.181 g	-28%
Threonine (EAA)	0.296 g	0.558 g	-47%
Isoleucine (EAA, BCAA)	0.388 g	0.582 g	-33%
Leucine (EAA, BCAA)	0.737 g	0.879 g	-16%
Lysine (EAA)	0.270 g	0.747 g	-64%
Methionine (EAA)	0.163 g	0.226 g	-28%
Cystine (conditionally essential)	0.273 g	0.191 g	+43%
Phenylalanine (EAA)	0.506 g	0.542 g	-7%
Tyrosine (conditionally essential)	0.158 g	0.329 g	-52%
Valine (EAA, BCAA)	0.477 g	0.679 g	-30%
Arginine (conditionally essential)	0.474 g	1.06 g	-55%
Histidine (EAA)	0.223 g	0.389 g	-43%
Alanine	0.331 g	0.799 g	-59%
Aspartic acid	0.433 g	1.26 g	-66%
Glutamic acid	3.68 g	2.26 g	+63%
Glycine (conditionally essential)	0.383 g	1.64 g	-77%
Proline (conditionally essential)	1.25 g	0.698 g	+78%
Serine	0.481 g	1.15 g	-58%
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), 11.5% 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), 11.5% protein, bleached, enriched Thiamin (Vitamin B1) +534% in Wheat flour, white (industrial), 11.5% protein, bleached, enriched Riboflavin (Vitamin B2) +122% in Wheat flour, white (industrial), 11.5% protein, bleached, enriched Biotin (Vitamin B7) +107% in Wheat flour, white (industrial), 11.5% protein, bleached, enriched

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