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Amaranth grain vs Flour - In-Depth Nutrition Comparison

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Summary of differences between Amaranth grain and Flour

  • Amaranth grain has more Magnesium, Manganese, Phosphorus, and Vitamin B6, while Flour has more Vitamin B1, Selenium, Folate, Vitamin B2, Vitamin B3, and Iron.
  • Flour covers your daily need of Vitamin B1 64% more than Amaranth grain.
  • Amaranth grain contains 3 times more Magnesium than Flour. While Amaranth grain contains 65mg of Magnesium, Flour contains only 22mg.

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

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Amaranth grain vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flour
Contains more Calcium +213.3%
Contains more Potassium +26.2%
Contains more Magnesium +195.5%
Contains more Zinc +22.9%
Contains more Phosphorus +37%
Contains more Iron +121%
Contains less Sodium -66.7%
Equal in Copper - 0.144
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Calcium +213.3%
Contains more Potassium +26.2%
Contains more Magnesium +195.5%
Contains more Zinc +22.9%
Contains more Phosphorus +37%
Contains more Iron +121%
Contains less Sodium -66.7%
Equal in Copper - 0.144

Vitamin Comparison

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
5
Amaranth grain
50
Flour
Mineral Summary Score
36
Amaranth grain
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
23%
Amaranth grain
62%
Flour
Carbohydrates
19%
Amaranth grain
76%
Flour
Fats
7%
Amaranth grain
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Amaranth grain Flour
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth grain Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 Cholesterol?
Amaranth grain
Amaranth grain is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth grain
Amaranth grain is lower in Sugar (difference - 0.27g)
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

All nutrients comparison - raw data values

Nutrient Amaranth grain Flour Opinion
Calories 102 364 Flour
Protein 3.8 10.33 Flour
Fats 1.58 0.98 Amaranth grain
Vitamin C 0 Flour
Carbs 18.69 76.31 Flour
Cholesterol 0 Amaranth grain
Vitamin D 0 Flour
Iron 2.1 4.64 Flour
Calcium 47 15 Amaranth grain
Potassium 135 107 Amaranth grain
Magnesium 65 22 Amaranth grain
Sugar 0.27 Amaranth grain
Fiber 2.1 2.7 Flour
Copper 0.149 0.144 Amaranth grain
Zinc 0.86 0.7 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 148 108 Amaranth grain
Sodium 6 2 Flour
Vitamin A 0 Flour
Vitamin E 0.19 0.06 Amaranth grain
Vitamin D 0 Flour
Vitamin B1 0.015 0.785 Flour
Vitamin B2 0.022 0.494 Flour
Vitamin B3 0.235 5.904 Flour
Vitamin B5 0.438 Flour
Vitamin B6 0.113 0.044 Amaranth grain
Vitamin B12 0 Flour
Vitamin K 0.3 Flour
Folate 22 183 Flour
Trans Fat
Saturated Fat 0.155 Amaranth grain
Monounsaturated Fat 0.087 Flour
Polyunsaturated fat 0.413 Flour
Tryptophan 0.127 Flour
Threonine 0.281 Flour
Isoleucine 0.357 Flour
Leucine 0.71 Flour
Lysine 0.228 Flour
Methionine 0.183 Flour
Phenylalanine 0.52 Flour
Valine 0.415 Flour
Histidine 0.23 Flour
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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