Wheat flour vs Amaranth grain
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Wheat flour, whole-grain, soft wheat — 9.61g vs 3.80g per 100g.
Which has fewer calories?
Amaranth grain, cooked — 102 vs 332 kcal per 100g.
Which is more nutrient-dense?
Wheat flour, whole-grain, soft wheat 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 | 332 kcal | 102 kcal | +225% |
| Macronutrients | |||
| Water | 12.4 g | 75.2 g | -83% |
| Protein | 9.61 g | 3.80 g | +153% |
| Total lipid (fat) | 1.95 g | 1.58 g | +23% |
| Carbohydrate, by difference | 74.5 g | 18.7 g | +299% |
| Fiber, total dietary | 13.1 g | 2.10 g | +524% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.430 g | — | |
| Fatty acids, total monounsaturated | 0.283 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.297 mg | 0.015 mg | +1880% |
| Riboflavin (Vitamin B2) | 0.188 mg | 0.022 mg | +755% |
| Niacin (Vitamin B3) | 5.35 mg | 0.235 mg | +2175% |
| Pantothenic acid (Vitamin B5) | 1.01 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.191 mg | 0.113 mg | +69% |
| Biotin (Vitamin B7) | 28.0 ug | 22.0 ug | +27% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 31.2 mg | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.530 mg | 0.190 mg | +179% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 33.0 mg | 47.0 mg | -30% |
| Iron, Fe | 3.71 mg | 2.10 mg | +77% |
| Magnesium, Mg | 117 mg | 65.0 mg | +80% |
| Phosphorus, P | 323 mg | 148 mg | +118% |
| Potassium, K | 394 mg | 135 mg | +192% |
| Sodium, Na | 3.00 mg | 6.00 mg | -50% |
| Zinc, Zn | 2.96 mg | 0.860 mg | +244% |
| Copper, Cu | 0.475 mg | 0.149 mg | +219% |
| Manganese, Mn | 3.40 mg | 0.854 mg | +298% |
| Selenium, Se | 12.7 ug | 5.50 ug | +131% |
| Other Nutrients | |||
| Energy | 1391 kj | 429 kj | +224% |
| Ash | 1.53 g | 0.770 g | +99% |
| Total Sugars | 1.02 g | — | |
| Starch | — | 16.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | 22.0 ug | +27% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 220 ug | — | |
| 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 | 1.90 ug | — | |
| Fatty acids, total polyunsaturated | 1.17 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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