Corn flour vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Corn flour, yellow, masa, enriched 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, yellow, masa, enriched — 8.46g vs 0.918g per 100g.
Which is more nutrient-dense?
Corn flour, yellow, masa, enriched 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 | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Carotene, beta | 97.0 ug | — | |
| Carotene, alpha | 63.0 ug | — | |
| 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 | |
| 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 | — | |
| Betaine | 2.00 mg | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 214 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6.00 ug | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| 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 | — | |
| 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 | — | |
| 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 | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.200 mg | — | |
| Choline from phosphatidylcholine | 1.40 mg | — | |
| Choline from phosphocholine | 0.100 mg | — | |
| Choline from sphingomyelin | 0.700 mg | — | |
| Free Choline | 1.90 mg | — | |
| Total Choline | 4.30 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Corn flour, yellow, masa, enriched nutrition facts Flour, cassava nutrition facts Compare other foods →
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