Buckwheat vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Buckwheat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Buckwheat —
Arrowroot flour 357
Protein (g)
Buckwheat 11.1
Arrowroot flour 0.300
Carbs (g)
Buckwheat 71.1
Arrowroot flour 88.2
Fat (g)
Buckwheat 3.04
Arrowroot flour 0.100
Fiber (g)
Buckwheat 4.05
Arrowroot flour 3.40
Quick answers
Which has more protein?
Buckwheat, whole grain — 11.1g vs 0.300g per 100g.
Which is more nutrient-dense?
Buckwheat, whole grain 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 | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 357 kcal | |
| Macronutrients | |||
| Water | 12.9 g | 11.4 g | +14% |
| Protein | 11.1 g | 0.300 g | +3588% |
| Total lipid (fat) | 3.04 g | 0.100 g | +2939% |
| Carbohydrate, by difference | 71.1 g | 88.2 g | -19% |
| Fiber, total dietary | 4.05 g | 3.40 g | +19% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.019 g | |
| Fatty acids, total monounsaturated | — | 0.002 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.539 mg | 0.001 mg | +53780% |
| Riboflavin (Vitamin B2) | 0.177 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.37 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.278 mg | 0.005 mg | +5452% |
| Biotin (Vitamin B7) | — | 7.00 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 13.6 mg | 40.0 mg | -66% |
| Iron, Fe | 2.44 mg | 0.330 mg | +641% |
| Magnesium, Mg | 203 mg | 3.00 mg | +6667% |
| Phosphorus, P | 374 mg | 5.00 mg | +7374% |
| Potassium, K | 415 mg | 11.0 mg | +3668% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 2.24 mg | 0.070 mg | +3094% |
| Copper, Cu | 0.476 mg | 0.040 mg | +1091% |
| Manganese, Mn | 1.23 mg | 0.470 mg | +162% |
| Selenium, Se | 13.6 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 356 kcal | — | |
| Energy (Atwater Specific Factors) | 332 kcal | — | |
| Energy | — | 1494 kj | |
| Nitrogen | 1.90 g | — | |
| Ash | 1.82 g | 0.080 g | +2169% |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | — | |
| Beta-glucan | 0 g | — | |
| Starch | 61.6 g | — | |
| Molybdenum, Mo | 55.3 ug | — | |
| Biotin | 18.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 7.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.017 g | |
| SFA 18:0 (Stearic acid) | — | 0.001 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | — | 0.045 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.036 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.009 g | |
| Tryptophan (EAA) | — | 0.004 g | |
| Threonine (EAA) | — | 0.012 g | |
| Isoleucine (EAA, BCAA) | — | 0.010 g | |
| Leucine (EAA, BCAA) | — | 0.019 g | |
| Lysine (EAA) | — | 0.013 g | |
| Methionine (EAA) | — | 0.006 g | |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | — | 0.012 g | |
| Tyrosine (conditionally essential) | — | 0.009 g | |
| Valine (EAA, BCAA) | — | 0.014 g | |
| Arginine (conditionally essential) | — | 0.012 g | |
| Histidine (EAA) | — | 0.004 g | |
| Alanine | — | 0.014 g | |
| Aspartic acid | — | 0.047 g | |
| Glutamic acid | — | 0.050 g | |
| Glycine (conditionally essential) | — | 0.014 g | |
| Proline (conditionally essential) | — | 0.009 g | |
| Serine | — | 0.013 g | |
| Proanthocyanidin dimers | 5.79 mg | — | |
| Proanthocyanidin trimers | 1.59 mg | — | |
| Quercetin | 15.4 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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