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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.

Infographic

Amaranth grain vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Iron +121%
Contains less Sodium -66.7%
Equal in Copper - 0.144
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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 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 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%
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%
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%

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Amaranth grain Flour Opinion
Net carbs 16.59g 73.61g Flour
Protein 3.8g 10.33g Flour
Fats 1.58g 0.98g Amaranth grain
Carbs 18.69g 76.31g Flour
Calories 102kcal 364kcal Flour
Starch 16.23g g Amaranth grain
Fructose g g
Sugar g 0.27g Amaranth grain
Fiber 2.1g 2.7g Flour
Calcium 47mg 15mg Amaranth grain
Iron 2.1mg 4.64mg Flour
Magnesium 65mg 22mg Amaranth grain
Phosphorus 148mg 108mg Amaranth grain
Potassium 135mg 107mg Amaranth grain
Sodium 6mg 2mg Flour
Zinc 0.86mg 0.7mg Amaranth grain
Copper 0.149mg 0.144mg Amaranth grain
Vitamin A IU 0IU Flour
Vitamin E 0.19mg 0.06mg Amaranth grain
Vitamin D IU 0IU Flour
Vitamin D µg 0µg Flour
Vitamin C mg 0mg Flour
Vitamin B1 0.015mg 0.785mg Flour
Vitamin B2 0.022mg 0.494mg Flour
Vitamin B3 0.235mg 5.904mg Flour
Vitamin B5 mg 0.438mg Flour
Vitamin B6 0.113mg 0.044mg Amaranth grain
Folate 22µg 183µg Flour
Vitamin B12 µg 0µg Flour
Vitamin K µg 0.3µg Flour
Tryptophan mg 0.127mg Flour
Threonine mg 0.281mg Flour
Isoleucine mg 0.357mg Flour
Leucine mg 0.71mg Flour
Lysine mg 0.228mg Flour
Methionine mg 0.183mg Flour
Phenylalanine mg 0.52mg Flour
Valine mg 0.415mg Flour
Histidine mg 0.23mg Flour
Cholesterol mg 0mg Amaranth grain
Trans Fat g g
Saturated Fat g 0.155g Amaranth grain
Monounsaturated Fat g 0.087g Flour
Polyunsaturated fat g 0.413g Flour

Which food is preferable for your diet?

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

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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

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

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.