Amaranth Grain Uncooked vs Wheat Flour White (Industrial)
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Amaranth Grain Uncooked has more protein per 100 calories: 3.67 g against 3.16 g.
- Amaranth Grain Uncooked leads in 34 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Choline.
- Wheat Flour White (Industrial) leads in 9 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Amaranth Grain Uncooked | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.67 g | 3.16 g |
| Carbs | 17.6 g | 20.3 g |
| Fat | 1.89 g | 0.394 g |
| Vitamins | ||
| Thiamin (B1) | 0.031 mg | 0.14 mg |
| Riboflavin (B2) | 0.054 mg | 0.08 mg |
| Niacin (B3) | 0.249 mg | 1.09 mg |
| Pantothenic Acid (B5) | 0.394 mg | 0.091 mg |
| Vitamin B6 | 0.159 mg | 0.01 mg |
| Folate | 22.1 µg | 30.8 µg |
| Choline | 18.8 mg | 2.86 mg |
| Vitamin C | 1.13 mg | 0 mg |
| Vitamin E | 0.321 mg | 0.029 mg |
| Vitamin K | 0 µg | 0.082 µg |
| Minerals | ||
| Calcium | 42.9 mg | 5.54 mg |
| Iron | 2.05 mg | 0.955 mg |
| Magnesium | 66.8 mg | 8.03 mg |
| Phosphorus | 150 mg | 30.2 mg |
| Potassium | 137 mg | 37.1 mg |
| Sodium | 1.08 mg | 0.549 mg |
| Zinc | 0.774 mg | 0.297 mg |
| Copper | 0.142 mg | 0.049 mg |
| Manganese | 0.898 mg | 0.186 mg |
| Selenium | 5.04 µg | 5.9 µg |
| Carbohydrates | ||
| Fiber | 1.81 g | 0.659 g |
| Sugar | 0.456 g | 0.228 g |
| Starch | 15.4 g | 17.4 g |
| Fructose | 0.003 g | 0.008 g |
| Fats | ||
| Polyunsaturated Fat | 0.749 g | 0.201 g |
| Monounsaturated Fat | 0.453 g | 0.044 g |
| Saturated Fat | 0.394 g | 0.076 g |
| Omega-3 (ALA) | 0.011 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.739 g | 0.196 g |
| Amino Acids | ||
| Histidine | 0.105 g | 0.062 g |
| Isoleucine | 0.157 g | 0.106 g |
| Leucine | 0.237 g | 0.202 g |
| Lysine | 0.201 g | 0.075 g |
| Methionine | 0.061 g | 0.045 g |
| Cystine | 0.051 g | 0.075 g |
| Phenylalanine | 0.146 g | 0.142 g |
| Tyrosine | 0.089 g | 0.044 g |
| Threonine | 0.15 g | 0.08 g |
| Tryptophan | 0.049 g | 0.035 g |
| Valine | 0.183 g | 0.126 g |
| Arginine | 0.286 g | 0.115 g |
| Alanine | 0.215 g | 0.09 g |
| Serine | 0.34 g | 0.122 g |
| Proline | 0.609 g | 1.01 g |
| Glycine | 0.442 g | 0.104 g |
| Aspartic Acid | 0.188 g | 0.338 g |
| Glutamic Acid | 0.31 g | 0.132 g |
Per 100 grams
| Nutrient | Amaranth Grain Uncooked | Wheat Flour White (Industrial) |
|---|---|---|
| Calories | 371 kcal | 364 kcal |
| Protein | 13.6 g | 11.5 g |
| Carbs | 65.2 g | 74.1 g |
| Fat | 7.02 g | 1.44 g |
| Vitamins | ||
| Thiamin (B1) | 0.116 mg | 0.51 mg |
| Riboflavin (B2) | 0.2 mg | 0.29 mg |
| Niacin (B3) | 0.923 mg | 3.97 mg |
| Pantothenic Acid (B5) | 1.46 mg | 0.33 mg |
| Vitamin B6 | 0.591 mg | 0.038 mg |
| Folate | 82 µg | 112 µg |
| Choline | 69.8 mg | 10.4 mg |
| Vitamin C | 4.2 mg | 0 mg |
| Vitamin E | 1.19 mg | 0.105 mg |
| Vitamin K | 0 µg | 0.3 µg |
| Minerals | ||
| Calcium | 159 mg | 20.2 mg |
| Iron | 7.61 mg | 3.48 mg |
| Magnesium | 248 mg | 29.3 mg |
| Phosphorus | 557 mg | 110 mg |
| Potassium | 508 mg | 135 mg |
| Sodium | 4 mg | 2 mg |
| Zinc | 2.87 mg | 1.08 mg |
| Copper | 0.525 mg | 0.178 mg |
| Manganese | 3.33 mg | 0.678 mg |
| Selenium | 18.7 µg | 21.5 µg |
| Carbohydrates | ||
| Fiber | 6.7 g | 2.4 g |
| Sugar | 1.69 g | 0.829 g |
| Starch | 57.3 g | 63.3 g |
| Fructose | 0.01 g | 0.03 g |
| Fats | ||
| Polyunsaturated Fat | 2.78 g | 0.731 g |
| Monounsaturated Fat | 1.68 g | 0.161 g |
| Saturated Fat | 1.46 g | 0.276 g |
| Omega-3 (ALA) | 0.042 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.74 g | 0.715 g |
| Amino Acids | ||
| Histidine | 0.389 g | 0.227 g |
| Isoleucine | 0.582 g | 0.386 g |
| Leucine | 0.879 g | 0.734 g |
| Lysine | 0.747 g | 0.274 g |
| Methionine | 0.226 g | 0.163 g |
| Cystine | 0.191 g | 0.273 g |
| Phenylalanine | 0.542 g | 0.517 g |
| Tyrosine | 0.329 g | 0.159 g |
| Threonine | 0.558 g | 0.292 g |
| Tryptophan | 0.181 g | 0.129 g |
| Valine | 0.679 g | 0.457 g |
| Arginine | 1.06 g | 0.42 g |
| Alanine | 0.799 g | 0.327 g |
| Serine | 1.26 g | 0.446 g |
| Proline | 2.26 g | 3.66 g |
| Glycine | 1.64 g | 0.38 g |
| Aspartic Acid | 0.698 g | 1.23 g |
| Glutamic Acid | 1.15 g | 0.481 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Amaranth Grain Uncooked and Wheat Flour White (Industrial), including preparation variants and research-cited compound levels, or compare any two foods.