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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" chart 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 Calcium +213.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +37%
Contains more Potassium +26.2%
Contains more Zinc +22.9%
Equal in Copper - 0.149
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 79% 47% 64% 12% 1% 24% 50%
Contains more Iron +121%
Contains less Sodium -66.7%
Contains more Calcium +213.3%
Contains more Magnesium +195.5%
Contains more Phosphorus +37%
Contains more Potassium +26.2%
Contains more Zinc +22.9%
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" chart 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%

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.
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 g 16.23g Amaranth grain
Fructose g g
Sugar 0.27g g 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
Vitamin A 0IU IU Flour
Vitamin E 0.06mg 0.19mg Amaranth grain
Vitamin D 0IU IU Flour
Vitamin D 0µg µg Flour
Vitamin C 0mg mg Flour
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 mg Flour
Vitamin B6 0.044mg 0.113mg Amaranth grain
Folate 183µg 22µg Flour
Vitamin B12 0µg µg Flour
Vitamin K 0.3µg µg Flour
Tryptophan 0.127mg mg Flour
Threonine 0.281mg mg Flour
Isoleucine 0.357mg mg Flour
Leucine 0.71mg mg Flour
Lysine 0.228mg mg Flour
Methionine 0.183mg mg Flour
Phenylalanine 0.52mg mg Flour
Valine 0.415mg mg Flour
Histidine 0.23mg mg Flour
Cholesterol 0mg mg Amaranth grain
Trans Fat g g
Saturated Fat 0.155g g Amaranth grain
Monounsaturated Fat 0.087g g Flour
Polyunsaturated fat 0.413g g 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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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
50
Flour
5
Amaranth grain
Mineral Summary Score
40
Flour
36
Amaranth grain

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
62%
Flour
23%
Amaranth grain
Carbohydrates
76%
Flour
19%
Amaranth grain
Fats
5%
Flour
7%
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

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. 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.