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Flour vs. Amaranth grain — In-Depth Nutrition Comparison

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Summary of differences between Flour and Amaranth grain

  • Flour has more Vitamin B1, Selenium, Folate, Vitamin B2, Vitamin B3, and Iron, while Amaranth grain has more Magnesium, Manganese, Phosphorus, and Vitamin B6.
  • Flour covers your daily need of Vitamin B1 64% more than Amaranth grain.
  • Flour contains 25 times more Vitamin B3 than Amaranth grain. While Flour contains 5.904mg of Vitamin B3, Amaranth grain contains only 0.235mg.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Amaranth grain, cooked.

Infographic

Flour vs Amaranth grain infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +121%
Contains less Sodium -66.7%
Contains more Selenium +516.4%
Contains more Calcium +213.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +37%
Contains more Potassium +26.2%
Contains more Zinc +22.9%
Contains more Manganese +25.2%
Equal in Copper - 0.149
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 47% 64% 12% 1% 24% 50% 112% 30%
Contains more Iron +121%
Contains less Sodium -66.7%
Contains more Selenium +516.4%
Contains more Calcium +213.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +37%
Contains more Potassium +26.2%
Contains more Zinc +22.9%
Contains more Manganese +25.2%
Equal in Copper - 0.149

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
10
:
Contains more Vitamin B1 +5133.3%
Contains more Vitamin B2 +2145.5%
Contains more Vitamin B3 +2412.3%
Contains more Folate +731.8%
Contains more Vitamin E +216.7%
Contains more Vitamin B6 +156.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 4% 6% 5% 0% 27% 17% 0% 0%
Contains more Vitamin B1 +5133.3%
Contains more Vitamin B2 +2145.5%
Contains more Vitamin B3 +2412.3%
Contains more Folate +731.8%
Contains more Vitamin E +216.7%
Contains more Vitamin B6 +156.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +171.8%
Contains more Carbs +308.3%
Contains more Fats +61.2%
Contains more Water +530.5%
Contains more Other +67.4%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more Protein +171.8%
Contains more Carbs +308.3%
Contains more Fats +61.2%
Contains more Water +530.5%
Contains more Other +67.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Amaranth grain
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Flour Amaranth grain Opinion
Net carbs 73.61g 16.59g Flour
Protein 10.33g 3.8g Flour
Fats 0.98g 1.58g Amaranth grain
Carbs 76.31g 18.69g Flour
Calories 364kcal 102kcal Flour
Starch 16.23g Amaranth grain
Sugar 0.27g Amaranth grain
Fiber 2.7g 2.1g Flour
Calcium 15mg 47mg Amaranth grain
Iron 4.64mg 2.1mg Flour
Magnesium 22mg 65mg Amaranth grain
Phosphorus 108mg 148mg Amaranth grain
Potassium 107mg 135mg Amaranth grain
Sodium 2mg 6mg Flour
Zinc 0.7mg 0.86mg Amaranth grain
Copper 0.144mg 0.149mg Amaranth grain
Manganese 0.682mg 0.854mg Amaranth grain
Selenium 33.9µg 5.5µg Flour
Vitamin E 0.06mg 0.19mg Amaranth grain
Vitamin B1 0.785mg 0.015mg Flour
Vitamin B2 0.494mg 0.022mg Flour
Vitamin B3 5.904mg 0.235mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg 0.113mg Amaranth grain
Folate 183µg 22µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg Flour
Threonine 0.281mg Flour
Isoleucine 0.357mg Flour
Leucine 0.71mg Flour
Lysine 0.228mg Flour
Methionine 0.183mg Flour
Phenylalanine 0.52mg Flour
Valine 0.415mg Flour
Histidine 0.23mg Flour
Saturated Fat 0.155g Amaranth grain
Monounsaturated Fat 0.087g Flour
Polyunsaturated fat 0.413g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Amaranth grain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
5%
Amaranth grain
Minerals Daily Need Coverage Score
59%
Flour
43%
Amaranth grain

Comparison summary

Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 25)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in vitamins?
Flour
Flour is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.27g)
Which food is lower in Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Amaranth grain
Amaranth grain is lower in Saturated Fat (difference - 0.155g)
Which food is richer in minerals?
Amaranth grain
Amaranth grain is relatively richer in minerals

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Amaranth grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.