Flour vs Carob flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, buckwheat is higher in more vitamins & minerals
Calories (kcal)
Flour —
Carob flour 222
Protein (g)
Flour 8.88
Carob flour 4.62
Carbs (g)
Flour 75.0
Carob flour 88.9
Fat (g)
Flour 2.48
Carob flour 0.650
Fiber (g)
Flour 10.4
Carob flour 39.8
Quick answers
Which has more protein?
Flour, buckwheat — 8.88g vs 4.62g per 100g.
Which is more nutrient-dense?
Flour, buckwheat 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 | Flour | Carob flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 222 kcal | |
| Macronutrients | |||
| Water | 12.0 g | 3.58 g | +236% |
| Protein | 8.88 g | 4.62 g | +92% |
| Total lipid (fat) | 2.48 g | 0.650 g | +282% |
| Carbohydrate, by difference | 75.0 g | 88.9 g | -16% |
| Fiber, total dietary | 10.4 g | 39.8 g | -74% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.090 g | |
| Fatty acids, total monounsaturated | — | 0.197 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.200 mg | |
| Thiamin (Vitamin B1) | 0.241 mg | 0.053 mg | +355% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.461 mg | -65% |
| Niacin (Vitamin B3) | 3.84 mg | 1.90 mg | +102% |
| Pantothenic acid (Vitamin B5) | — | 0.047 mg | |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.366 mg | -54% |
| Biotin (Vitamin B7) | — | 29.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 11.9 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 1.00 ug | |
| Carotene, beta | — | 8.00 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.630 mg | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 30.5 mg | 348 mg | -91% |
| Iron, Fe | 3.84 mg | 2.94 mg | +31% |
| Magnesium, Mg | 167 mg | 54.0 mg | +210% |
| Phosphorus, P | 282 mg | 79.0 mg | +257% |
| Potassium, K | 378 mg | 827 mg | -54% |
| Sodium, Na | 0 mg | 35.0 mg | -100% |
| Zinc, Zn | 1.75 mg | 0.920 mg | +91% |
| Copper, Cu | 0.530 mg | 0.571 mg | -7% |
| Manganese, Mn | 1.54 mg | 0.508 mg | +204% |
| Selenium, Se | 15.7 ug | 5.30 ug | +196% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 358 kcal | — | |
| Energy (Atwater Specific Factors) | 334 kcal | — | |
| Energy | — | 929 kj | |
| Nitrogen | 1.52 g | — | |
| Ash | 1.57 g | 2.27 g | -31% |
| Total dietary fiber (AOAC 2011.25) | 11.4 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 10.7 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | — | |
| Beta-glucan | 0 g | — | |
| Total Sugars | — | 49.1 g | |
| Starch | 59.0 g | — | |
| Molybdenum, Mo | 44.5 ug | — | |
| Biotin | 15.1 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 29.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 29.0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 14.0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 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) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.072 g | |
| SFA 18:0 (Stearic acid) | — | 0.014 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.194 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 | — | 0.216 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.212 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.004 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) | — | 0.048 g | |
| Threonine (EAA) | — | 0.271 g | |
| Isoleucine (EAA, BCAA) | — | 0.209 g | |
| Leucine (EAA, BCAA) | — | 0.442 g | |
| Lysine (EAA) | — | 0.196 g | |
| Methionine (EAA) | — | 0.081 g | |
| Cystine (conditionally essential) | — | 0.029 g | |
| Phenylalanine (EAA) | — | 0.151 g | |
| Tyrosine (conditionally essential) | — | 0.120 g | |
| Valine (EAA, BCAA) | — | 0.446 g | |
| Arginine (conditionally essential) | — | 0.130 g | |
| Histidine (EAA) | — | 0.122 g | |
| Alanine | — | 0.584 g | |
| Aspartic acid | — | 0.503 g | |
| Glutamic acid | — | 0.362 g | |
| Glycine (conditionally essential) | — | 0.267 g | |
| Proline (conditionally essential) | — | 0.354 g | |
| Serine | — | 0.304 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Proanthocyanidin dimers | 46.5 mg | — | |
| Kaempferol | — | 0.440 mg | |
| Myricetin | — | 6.73 mg | |
| Quercetin | 3.47 mg | 38.8 mg | -91% |
| Flavonoids | |||
| (-)-Epicatechin | 3.02 mg | — | |
| (-)-Epicatechin 3-gallate | 0.780 mg | 30.1 mg | -97% |
| (-)-Epigallocatechin 3-gallate | — | 109 mg | |
| (+)-Catechin | — | 50.8 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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