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  6. Flour vs. Amaranth

Flour vs. Amaranth — In-Depth Nutrition Comparison

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Summary of differences between flour and amaranth

  • Flour has more vitamin B1, selenium, folate, vitamin B2, vitamin B3, iron, carbs, and protein, while amaranth has more magnesium and manganese.
  • Flour covers your daily need for vitamin B1 64% more than amaranth.
  • Flour contains 25 times more vitamin B3 than amaranth. While flour contains 5.904mg of vitamin B3, amaranth contains only 0.235mg.
  • 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 Wheat flour, white, all-purpose, enriched, bleached and Amaranth grain, cooked.

Infographic

Flour vs Amaranth infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more IronIron +121%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +516.4%
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%
~equal in Copper ~0.149mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
Contains more Vitamin B1Vitamin B1 +5133.3%
Contains more Vitamin B2Vitamin B2 +2145.5%
Contains more Vitamin B3Vitamin B3 +2412.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +731.8%
Contains more Vitamin EVitamin E +216.7%
Contains more Vitamin B6Vitamin B6 +156.8%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Flour Amaranth DV% diff.
Vitamin B1 0.785mg 0.015mg 64%
Selenium 33.9µg 5.5µg 52%
Folate 183µg 22µg 40%
Vitamin B2 0.494mg 0.022mg 36%
Vitamin B3 5.904mg 0.235mg 35%
Iron 4.64mg 2.1mg 32%
Carbs 76.31g 18.69g 19%
Calories 364kcal 102kcal 13%
Protein 10.33g 3.8g 13%
Magnesium 22mg 65mg 10%
Vitamin B5 0.438mg 9%
Starch 16.23g 7%
Manganese 0.682mg 0.854mg 7%
Phosphorus 108mg 148mg 6%
Vitamin B6 0.044mg 0.113mg 5%
Calcium 15mg 47mg 3%
Polyunsaturated fat 0.413g 3%
Fiber 2.7g 2.1g 2%
Choline 10.4mg 2%
Fats 0.98g 1.58g 1%
Potassium 107mg 135mg 1%
Copper 0.144mg 0.149mg 1%
Zinc 0.7mg 0.86mg 1%
Vitamin E 0.06mg 0.19mg 1%
Saturated fat 0.155g 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 268kcal N/A
Weight per 100 calories 27g 98g N/A
Net carbs 73.61g 16.59g N/A
Sugar 0.27g N/A
Sodium 2mg 6mg 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
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
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 g
Contains more ProteinProtein +171.8%
Contains more CarbsCarbs +308.3%
Contains more FatsFats +61.2%
Contains more WaterWater +530.5%

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