Buckwheat groats vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Buckwheat groats, roasted, dry is higher in more vitamins & minerals
Calories (kcal)
Buckwheat groats 346
Arrowroot flour 357
Protein (g)
Buckwheat groats 11.7
Arrowroot flour 0.300
Carbs (g)
Buckwheat groats 74.9
Arrowroot flour 88.2
Fat (g)
Buckwheat groats 2.71
Arrowroot flour 0.100
Fiber (g)
Buckwheat groats 10.3
Arrowroot flour 3.40
Quick answers
Which has more protein?
Buckwheat groats, roasted, dry — 11.7g vs 0.300g per 100g.
Which has fewer calories?
Buckwheat groats, roasted, dry — 346 vs 357 kcal per 100g.
Which is more nutrient-dense?
Buckwheat groats, roasted, dry 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 | 346 kcal | 357 kcal | -3% |
| Macronutrients | |||
| Water | 8.41 g | 11.4 g | -26% |
| Protein | 11.7 g | 0.300 g | +3810% |
| Total lipid (fat) | 2.71 g | 0.100 g | +2610% |
| Carbohydrate, by difference | 74.9 g | 88.2 g | -15% |
| Fiber, total dietary | 10.3 g | 3.40 g | +203% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.591 g | 0.019 g | +3011% |
| Fatty acids, total monounsaturated | 0.828 g | 0.002 g | +41300% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.224 mg | 0.001 mg | +22300% |
| Riboflavin (Vitamin B2) | 0.271 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.14 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.23 mg | 0.130 mg | +848% |
| Vitamin B-6 — Pyridoxine | 0.353 mg | 0.005 mg | +6960% |
| Biotin (Vitamin B7) | 42.0 ug | 7.00 ug | +500% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 54.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 40.0 mg | -57% |
| Iron, Fe | 2.47 mg | 0.330 mg | +648% |
| Magnesium, Mg | 221 mg | 3.00 mg | +7267% |
| Phosphorus, P | 319 mg | 5.00 mg | +6280% |
| Potassium, K | 320 mg | 11.0 mg | +2809% |
| Sodium, Na | 11.0 mg | 2.00 mg | +450% |
| Zinc, Zn | 2.42 mg | 0.070 mg | +3357% |
| Copper, Cu | 0.624 mg | 0.040 mg | +1460% |
| Manganese, Mn | 1.62 mg | 0.470 mg | +244% |
| Selenium, Se | 8.40 ug | — | |
| Other Nutrients | |||
| Energy | 1448 kj | 1494 kj | -3% |
| Ash | 2.20 g | 0.080 g | +2650% |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 7.00 ug | +500% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | 7.00 ug | +500% |
| Betaine | 2.60 mg | — | |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.028 g | — | |
| SFA 10:0 (Capric acid) | 0.014 g | — | |
| SFA 12:0 (Lauric acid) | 0.008 g | — | |
| SFA 14:0 (Myristic acid) | 0.020 g | 0.001 g | +1900% |
| SFA 16:0 (Palmitic acid) | 0.359 g | 0.017 g | +2012% |
| SFA 18:0 (Stearic acid) | 0.038 g | 0.001 g | +3700% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.018 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.788 g | 0.002 g | +39300% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.009 g | — | |
| Fatty acids, total polyunsaturated | 0.828 g | 0.045 g | +1740% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.766 g | 0.036 g | +2028% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.062 g | 0.009 g | +589% |
| 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) | 0.170 g | 0.004 g | +4150% |
| Threonine (EAA) | 0.448 g | 0.012 g | +3633% |
| Isoleucine (EAA, BCAA) | 0.441 g | 0.010 g | +4310% |
| Leucine (EAA, BCAA) | 0.736 g | 0.019 g | +3774% |
| Lysine (EAA) | 0.595 g | 0.013 g | +4477% |
| Methionine (EAA) | 0.153 g | 0.006 g | +2450% |
| Cystine (conditionally essential) | 0.202 g | 0.006 g | +3267% |
| Phenylalanine (EAA) | 0.461 g | 0.012 g | +3742% |
| Tyrosine (conditionally essential) | 0.213 g | 0.009 g | +2267% |
| Valine (EAA, BCAA) | 0.600 g | 0.014 g | +4186% |
| Arginine (conditionally essential) | 0.869 g | 0.012 g | +7142% |
| Histidine (EAA) | 0.273 g | 0.004 g | +6725% |
| Alanine | 0.662 g | 0.014 g | +4629% |
| Aspartic acid | 1.00 g | 0.047 g | +2034% |
| Glutamic acid | 1.81 g | 0.050 g | +3522% |
| Glycine (conditionally essential) | 0.912 g | 0.014 g | +6414% |
| Proline (conditionally essential) | 0.449 g | 0.009 g | +4889% |
| Serine | 0.606 g | 0.013 g | +4562% |
| Alcohol, ethyl | 0 g | — | |
| Apigenin | 0.280 mg | — | |
| Quercetin | 7.09 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | — | |
| Choline from phosphatidylcholine | 21.0 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0.400 mg | — | |
| Free Choline | 32.0 mg | — | |
| Total Choline | 54.0 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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