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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
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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
Contains more Iron +121%
Contains less Sodium -66.7%
Contains more Calcium +213.3%
Contains more Potassium +26.2%
Contains more Magnesium +195.5%
Contains more Zinc +22.9%
Contains more Phosphorus +37%
Equal in Copper - 0.149
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 15% 12% 47% 50% 24% 64% 1%
Contains more Iron +121%
Contains less Sodium -66.7%
Contains more Calcium +213.3%
Contains more Potassium +26.2%
Contains more Magnesium +195.5%
Contains more Zinc +22.9%
Contains more Phosphorus +37%
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 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%
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%
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 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 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 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
Flour Amaranth grain
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 Flour Amaranth grain Opinion
Calories 364 102 Flour
Protein 10.33 3.8 Flour
Fats 0.98 1.58 Amaranth grain
Vitamin C 0 Flour
Carbs 76.31 18.69 Flour
Cholesterol 0 Amaranth grain
Vitamin D 0 Flour
Iron 4.64 2.1 Flour
Calcium 15 47 Amaranth grain
Potassium 107 135 Amaranth grain
Magnesium 22 65 Amaranth grain
Sugar 0.27 Amaranth grain
Fiber 2.7 2.1 Flour
Copper 0.144 0.149 Amaranth grain
Zinc 0.7 0.86 Amaranth grain
Starch 16.23 Amaranth grain
Phosphorus 108 148 Amaranth grain
Sodium 2 6 Flour
Vitamin A 0 Flour
Vitamin E 0.06 0.19 Amaranth grain
Vitamin D 0 Flour
Vitamin B1 0.785 0.015 Flour
Vitamin B2 0.494 0.022 Flour
Vitamin B3 5.904 0.235 Flour
Vitamin B5 0.438 Flour
Vitamin B6 0.044 0.113 Amaranth grain
Vitamin B12 0 Flour
Vitamin K 0.3 Flour
Folate 183 22 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. 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.