Buckwheat groats vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Buckwheat groats, roasted, cooked is higher in more vitamins & minerals
Calories (kcal)
Buckwheat groats 92
Arrowroot flour 357
Protein (g)
Buckwheat groats 3.38
Arrowroot flour 0.300
Carbs (g)
Buckwheat groats 19.9
Arrowroot flour 88.2
Fat (g)
Buckwheat groats 0.620
Arrowroot flour 0.100
Fiber (g)
Buckwheat groats 2.70
Arrowroot flour 3.40
Quick answers
Which has more protein?
Buckwheat groats, roasted, cooked — 3.38g vs 0.300g per 100g.
Which has fewer calories?
Buckwheat groats, roasted, cooked — 92 vs 357 kcal per 100g.
Which is more nutrient-dense?
Buckwheat groats, roasted, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Buckwheat groats | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 92 kcal | 357 kcal | -74% |
| Macronutrients | |||
| Water | 75.6 g | 11.4 g | +565% |
| Protein | 3.38 g | 0.300 g | +1027% |
| Total lipid (fat) | 0.620 g | 0.100 g | +520% |
| Carbohydrate, by difference | 19.9 g | 88.2 g | -77% |
| Fiber, total dietary | 2.70 g | 3.40 g | -21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.134 g | 0.019 g | +605% |
| Fatty acids, total monounsaturated | 0.188 g | 0.002 g | +9300% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.040 mg | 0.001 mg | +3900% |
| Riboflavin (Vitamin B2) | 0.039 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.940 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.359 mg | 0.130 mg | +176% |
| Vitamin B-6 — Pyridoxine | 0.077 mg | 0.005 mg | +1440% |
| Biotin (Vitamin B7) | 14.0 ug | 7.00 ug | +100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 20.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.090 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 7.00 mg | 40.0 mg | -82% |
| Iron, Fe | 0.800 mg | 0.330 mg | +142% |
| Magnesium, Mg | 51.0 mg | 3.00 mg | +1600% |
| Phosphorus, P | 70.0 mg | 5.00 mg | +1300% |
| Potassium, K | 88.0 mg | 11.0 mg | +700% |
| Sodium, Na | 4.00 mg | 2.00 mg | +100% |
| Zinc, Zn | 0.610 mg | 0.070 mg | +771% |
| Copper, Cu | 0.146 mg | 0.040 mg | +265% |
| Manganese, Mn | 0.403 mg | 0.470 mg | -14% |
| Selenium, Se | 2.20 ug | — | |
| Other Nutrients | |||
| Energy | 385 kj | 1494 kj | -74% |
| Ash | 0.430 g | 0.080 g | +438% |
| Total Sugars | 0.900 g | — | |
| Sucrose | 0.400 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.100 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | 7.00 ug | +100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | 7.00 ug | +100% |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 60.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.90 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.006 g | — | |
| SFA 10:0 (Capric acid) | 0.003 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.082 g | 0.017 g | +382% |
| SFA 18:0 (Stearic acid) | 0.009 g | 0.001 g | +800% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.179 g | 0.002 g | +8850% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.188 g | 0.045 g | +318% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.174 g | 0.036 g | +383% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.014 g | 0.009 g | +56% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.049 g | 0.004 g | +1125% |
| Threonine (EAA) | 0.129 g | 0.012 g | +975% |
| Isoleucine (EAA, BCAA) | 0.127 g | 0.010 g | +1170% |
| Leucine (EAA, BCAA) | 0.212 g | 0.019 g | +1016% |
| Lysine (EAA) | 0.172 g | 0.013 g | +1223% |
| Methionine (EAA) | 0.044 g | 0.006 g | +633% |
| Cystine (conditionally essential) | 0.058 g | 0.006 g | +867% |
| Phenylalanine (EAA) | 0.133 g | 0.012 g | +1008% |
| Tyrosine (conditionally essential) | 0.062 g | 0.009 g | +589% |
| Valine (EAA, BCAA) | 0.173 g | 0.014 g | +1136% |
| Arginine (conditionally essential) | 0.250 g | 0.012 g | +1983% |
| Histidine (EAA) | 0.079 g | 0.004 g | +1875% |
| Alanine | 0.191 g | 0.014 g | +1264% |
| Aspartic acid | 0.289 g | 0.047 g | +515% |
| Glutamic acid | 0.522 g | 0.050 g | +944% |
| Glycine (conditionally essential) | 0.263 g | 0.014 g | +1779% |
| Proline (conditionally essential) | 0.129 g | 0.009 g | +1333% |
| Serine | 0.175 g | 0.013 g | +1246% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.800 mg | — | |
| Choline from phosphatidylcholine | 7.60 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 11.0 mg | — | |
| Total Choline | 20.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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