Wheat flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wheat flour, white, tortilla mix, enriched is higher in more vitamins & minerals
Calories (kcal)
Wheat flour 405
Amaranth grain 102
Protein (g)
Wheat flour 9.66
Amaranth grain 3.80
Carbs (g)
Wheat flour 67.1
Amaranth grain 18.7
Fat (g)
Wheat flour 10.6
Amaranth grain 1.58
Fiber (g)
Wheat flour —
Amaranth grain 2.10
Quick answers
Which has more protein?
Wheat flour, white, tortilla mix, enriched — 9.66g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 405 kcal per 100g.
Which is more nutrient-dense?
Wheat flour, white, tortilla mix, enriched 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 | 405 kcal | 102 kcal | +297% |
| Macronutrients | |||
| Water | 10.1 g | 75.2 g | -87% |
| Protein | 9.66 g | 3.80 g | +154% |
| Total lipid (fat) | 10.6 g | 1.58 g | +573% |
| Carbohydrate, by difference | 67.1 g | 18.7 g | +259% |
| Fiber, total dietary | — | 2.10 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.10 g | — | |
| Fatty acids, total monounsaturated | 4.54 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.735 mg | 0.015 mg | +4800% |
| Riboflavin (Vitamin B2) | 0.493 mg | 0.022 mg | +2141% |
| Niacin (Vitamin B3) | 5.82 mg | 0.235 mg | +2377% |
| Pantothenic acid (Vitamin B5) | 0.394 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 0.113 mg | -65% |
| Biotin (Vitamin B7) | 136 ug | 22.0 ug | +518% |
| Folate, total (Vitamin B9) | 112 ug | — | |
| Choline, total | 11.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.64 mg | 0.190 mg | +763% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 205 mg | 47.0 mg | +336% |
| Iron, Fe | 7.05 mg | 2.10 mg | +236% |
| Magnesium, Mg | 21.0 mg | 65.0 mg | -68% |
| Phosphorus, P | 210 mg | 148 mg | +42% |
| Potassium, K | 100 mg | 135 mg | -26% |
| Sodium, Na | 677 mg | 6.00 mg | +11183% |
| Zinc, Zn | 0.640 mg | 0.860 mg | -26% |
| Copper, Cu | 0.100 mg | 0.149 mg | -33% |
| Manganese, Mn | 0.614 mg | 0.854 mg | -28% |
| Selenium, Se | — | 5.50 ug | |
| Other Nutrients | |||
| Energy | 1695 kj | 429 kj | +295% |
| Ash | 2.49 g | 0.770 g | +223% |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 22.0 ug | +9% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 215 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 | — | |
| Vitamin K1 — Phylloquinone | 1.10 ug | — | |
| SFA 10:0 (Capric acid) | 0.010 g | — | |
| SFA 12:0 (Lauric acid) | 0.021 g | — | |
| SFA 14:0 (Myristic acid) | 0.132 g | — | |
| SFA 16:0 (Palmitic acid) | 2.56 g | — | |
| SFA 18:0 (Stearic acid) | 1.38 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.271 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.27 g | — | |
| Fatty acids, total polyunsaturated | 1.52 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.40 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.123 g | — | |
| Tryptophan (EAA) | 0.119 g | — | |
| Threonine (EAA) | 0.263 g | — | |
| Isoleucine (EAA, BCAA) | 0.334 g | — | |
| Leucine (EAA, BCAA) | 0.664 g | — | |
| Lysine (EAA) | 0.213 g | — | |
| Methionine (EAA) | 0.171 g | — | |
| Cystine (conditionally essential) | 0.205 g | — | |
| Phenylalanine (EAA) | 0.486 g | — | |
| Tyrosine (conditionally essential) | 0.291 g | — | |
| Valine (EAA, BCAA) | 0.388 g | — | |
| Arginine (conditionally essential) | 0.390 g | — | |
| Histidine (EAA) | 0.215 g | — | |
| Alanine | 0.310 g | — | |
| Aspartic acid | 0.407 g | — | |
| Glutamic acid | 3.25 g | — | |
| Glycine (conditionally essential) | 0.347 g | — | |
| Proline (conditionally essential) | 1.12 g | — | |
| Serine | 0.483 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, tortilla mix, enriched nutrition facts Amaranth grain, cooked nutrition facts Compare other foods →
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