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  6. Amaranth vs. Flour

Amaranth vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between amaranth and flour

  • Amaranth 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 for vitamin B1, 64% more than amaranth.
  • Amaranth contains 3 times more magnesium than flour. While amaranth contains 65mg of magnesium, flour contains only 22mg.
  • Flour has a lower glycemic index. The glycemic index of flour is 72, while the glycemic index of amaranth is 97.

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

Infographic

Amaranth 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +195.5%
Contains more CalciumCalcium +213.3%
Contains more PotassiumPotassium +26.2%
Contains more ZincZinc +22.9%
Contains more PhosphorusPhosphorus +37%
Contains more ManganeseManganese +25.2%
Contains more IronIron +121%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +516.4%
~equal in Copper ~0.144mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.8% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17%
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B6Vitamin B6 +156.8%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +2145.5%
Contains more Vitamin B3Vitamin B3 +2412.3%
Contains more FolateFolate +731.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Flour DV% diff.
Vitamin B1 0.015mg 0.785mg 64%
Selenium 5.5µg 33.9µg 52%
Folate 22µg 183µg 40%
Vitamin B2 0.022mg 0.494mg 36%
Vitamin B3 0.235mg 5.904mg 35%
Iron 2.1mg 4.64mg 32%
Carbs 18.69g 76.31g 19%
Calories 102kcal 364kcal 13%
Protein 3.8g 10.33g 13%
Magnesium 65mg 22mg 10%
Vitamin B5 0.438mg 9%
Starch 16.23g 7%
Manganese 0.854mg 0.682mg 7%
Phosphorus 148mg 108mg 6%
Vitamin B6 0.113mg 0.044mg 5%
Calcium 47mg 15mg 3%
Polyunsaturated fat 0.413g 3%
Fiber 2.1g 2.7g 2%
Choline 10.4mg 2%
Fats 1.58g 0.98g 1%
Potassium 135mg 107mg 1%
Copper 0.149mg 0.144mg 1%
Zinc 0.86mg 0.7mg 1%
Vitamin E 0.19mg 0.06mg 1%
Saturated fat 0.155g 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 268kcal 352kcal N/A
Weight per 100 calories 98g 27g N/A
Net carbs 16.59g 73.61g N/A
Sugar 0.27g N/A
Sodium 6mg 2mg 0%
Vitamin K 0.3µg 0%
Monounsaturated fat 0.087g 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +61.2%
Contains more WaterWater +530.5%
Contains more OtherOther +67.4%
Contains more ProteinProtein +171.8%
Contains more CarbsCarbs +308.3%

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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. Amaranth - 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.