Flour vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, buckwheat is higher in more vitamins & minerals
Calories (kcal)
Flour —
Flour —
Protein (g)
Flour 8.88
Flour 8.11
Carbs (g)
Flour 75.0
Flour 79.9
Fat (g)
Flour 2.48
Flour 0.951
Fiber (g)
Flour 10.4
Flour 5.40
Quick answers
Which has more protein?
Flour, buckwheat — 8.88g vs 8.11g 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 | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 12.0 g | 8.28 g | +45% |
| Protein | 8.88 g | 8.11 g | +10% |
| Total lipid (fat) | 2.48 g | 0.951 g | +161% |
| Carbohydrate, by difference | 75.0 g | 79.9 g | -6% |
| Fiber, total dietary | 10.4 g | 5.40 g | +92% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.241 mg | 0.198 mg | +22% |
| Riboflavin (Vitamin B2) | 0.160 mg | 0.115 mg | +39% |
| Niacin (Vitamin B3) | 3.84 mg | 5.63 mg | -32% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 0.582 mg | -71% |
| Biotin (Vitamin B7) | — | 41.2 ug | |
| Minerals | |||
| Calcium, Ca | 30.5 mg | 44.1 mg | -31% |
| Iron, Fe | 3.84 mg | 12.0 mg | -68% |
| Magnesium, Mg | 167 mg | 73.7 mg | +127% |
| Phosphorus, P | 282 mg | 197 mg | +43% |
| Potassium, K | 378 mg | 1269 mg | -70% |
| Sodium, Na | 0 mg | 47.7 mg | -100% |
| Zinc, Zn | 1.75 mg | 0.900 mg | +95% |
| Copper, Cu | 0.530 mg | 0.231 mg | +129% |
| Manganese, Mn | 1.54 mg | 0.676 mg | +128% |
| Selenium, Se | 15.7 ug | 1.42 ug | +1002% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 358 kcal | 361 kcal | -1% |
| Energy (Atwater Specific Factors) | 334 kcal | 353 kcal | -5% |
| Nitrogen | 1.52 g | 1.30 g | +17% |
| Ash | 1.57 g | 2.71 g | -42% |
| Total dietary fiber (AOAC 2011.25) | 11.4 g | 16.5 g | -31% |
| High Molecular Weight Dietary Fiber (HMWDF) | 10.7 g | 14.8 g | -27% |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | 1.79 g | -100% |
| Beta-glucan | 0 g | — | |
| Starch | 59.0 g | 62.7 g | -6% |
| Molybdenum, Mo | 44.5 ug | 18.9 ug | +136% |
| Biotin | 15.1 ug | 0.976 ug | +1446% |
| Proanthocyanidin dimers | 46.5 mg | — | |
| Quercetin | 3.47 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 3.02 mg | — | |
| (-)-Epicatechin 3-gallate | 0.780 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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