Chia seeds vs Arrowroot flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Chia seeds, dry, raw is higher in more vitamins & minerals

Calories (kcal)

Chia seeds —
Arrowroot flour 357

Protein (g)

Chia seeds 17.0
Arrowroot flour 0.300

Carbs (g)

Chia seeds 38.3
Arrowroot flour 88.2

Fat (g)

Chia seeds 32.9
Arrowroot flour 0.100

Fiber (g)

Chia seeds —
Arrowroot flour 3.40

Quick answers

Which has more protein?

Chia seeds, dry, raw — 17.0g vs 0.300g per 100g.

Which is more nutrient-dense?

Chia seeds, dry, raw 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 Chia seeds Arrowroot flour
Energy
Energy — 357 kcal
Macronutrients
Water 7.45 g 11.4 g
Protein 17.0 g 0.300 g
Total lipid (fat) 32.9 g 0.100 g
Carbohydrate, by difference 38.3 g 88.2 g
Fiber, total dietary — 3.40 g
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) 0.500 mg 0.001 mg
Riboflavin (Vitamin B2) — 0 mg
Niacin (Vitamin B3) 8.68 mg 0 mg
Pantothenic acid (Vitamin B5) — 0.130 mg
Vitamin B-6 — Pyridoxine 0.202 mg 0.005 mg
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 595 mg 40.0 mg
Iron, Fe 6.04 mg 0.330 mg
Magnesium, Mg 326 mg 3.00 mg
Phosphorus, P 691 mg 5.00 mg
Potassium, K 642 mg 11.0 mg
Sodium, Na 0 mg 2.00 mg
Zinc, Zn 5.56 mg 0.070 mg
Copper, Cu 1.57 mg 0.040 mg
Manganese, Mn 7.56 mg 0.470 mg
Other Nutrients
Energy (Atwater General Factors) 517 kcal —
Energy (Atwater Specific Factors) 490 kcal —
Energy — 1494 kj
Nitrogen 3.21 g —
Ash 4.37 g 0.080 g
Starch 0 g —
Biotin 14.5 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

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Chia seeds, dry, raw nutrition facts Arrowroot flour nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +49900% in Chia seeds, dry, raw Phosphorus, P +13726% in Chia seeds, dry, raw Magnesium, Mg +10777% in Chia seeds, dry, raw Zinc, Zn +7837% in Chia seeds, dry, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.