Corn flour vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Corn flour, masa, enriched, white is higher in more vitamins & minerals
Calories (kcal)
Corn flour 363
Flour —
Protein (g)
Corn flour 8.46
Flour 0.918
Carbs (g)
Corn flour 76.6
Flour 87.3
Fat (g)
Corn flour 3.69
Flour 0.494
Fiber (g)
Corn flour 6.40
Flour 4.83
Quick answers
Which has more protein?
Corn flour, masa, enriched, white — 8.46g vs 0.918g per 100g.
Which is more nutrient-dense?
Corn flour, masa, enriched, white 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 | Corn flour | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 363 kcal | — | |
| Macronutrients | |||
| Water | 9.79 g | 10.6 g | -7% |
| Protein | 8.46 g | 0.918 g | +821% |
| Total lipid (fat) | 3.69 g | 0.494 g | +647% |
| Carbohydrate, by difference | 76.6 g | 87.3 g | -12% |
| Fiber, total dietary | 6.40 g | 4.83 g | +32% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.532 g | — | |
| Fatty acids, total monounsaturated | 0.997 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.48 mg | 0.051 mg | +2778% |
| Riboflavin (Vitamin B2) | 0.805 mg | 0.068 mg | +1093% |
| Niacin (Vitamin B3) | 9.93 mg | 0.600 mg | +1555% |
| Pantothenic acid (Vitamin B5) | 0.192 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.475 mg | 0.050 mg | +852% |
| Biotin (Vitamin B7) | 162 ug | — | |
| Folate, total (Vitamin B9) | 133 ug | — | |
| Choline, total | 8.60 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 2.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 138 mg | 74.6 mg | +85% |
| Iron, Fe | 8.50 mg | 3.99 mg | +113% |
| Magnesium, Mg | 93.0 mg | 33.6 mg | +177% |
| Phosphorus, P | 231 mg | 39.2 mg | +489% |
| Potassium, K | 262 mg | 198 mg | +33% |
| Sodium, Na | 5.00 mg | 13.1 mg | -62% |
| Zinc, Zn | 1.80 mg | 0.410 mg | +339% |
| Copper, Cu | 0.209 mg | 0.077 mg | +173% |
| Manganese, Mn | 0.376 mg | 0.395 mg | -5% |
| Selenium, Se | 10.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 357 kcal | |
| Energy (Atwater Specific Factors) | — | 359 kcal | |
| Energy | 1517 kj | — | |
| Nitrogen | — | 0.157 g | |
| Ash | 1.48 g | 0.715 g | +107% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Total Sugars | 1.61 g | — | |
| Starch | 66.0 g | 79.7 g | -17% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | — | 0.519 ug | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 256 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 2.00 ug | — | |
| Vitamin A, IU | 5.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.453 g | — | |
| SFA 18:0 (Stearic acid) | 0.060 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.994 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.72 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.67 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.052 g | — | |
| 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) | 0.062 g | — | |
| Threonine (EAA) | 0.245 g | — | |
| Isoleucine (EAA, BCAA) | 0.276 g | — | |
| Leucine (EAA, BCAA) | 1.02 g | — | |
| Lysine (EAA) | 0.219 g | — | |
| Methionine (EAA) | 0.167 g | — | |
| Cystine (conditionally essential) | 0.182 g | — | |
| Phenylalanine (EAA) | 0.411 g | — | |
| Tyrosine (conditionally essential) | 0.229 g | — | |
| Valine (EAA, BCAA) | 0.380 g | — | |
| Arginine (conditionally essential) | 0.375 g | — | |
| Histidine (EAA) | 0.260 g | — | |
| Alanine | 0.635 g | — | |
| Aspartic acid | 0.546 g | — | |
| Glutamic acid | 1.58 g | — | |
| Glycine (conditionally essential) | 0.313 g | — | |
| Proline (conditionally essential) | 0.676 g | — | |
| Serine | 0.416 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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