Flour vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, semolina, coarse and semi-coarse is higher in more vitamins & minerals
Calories (kcal)
Flour —
Arrowroot flour 357
Protein (g)
Flour 11.7
Arrowroot flour 0.300
Carbs (g)
Flour 73.8
Arrowroot flour 88.2
Fat (g)
Flour 1.60
Arrowroot flour 0.100
Fiber (g)
Flour 3.22
Arrowroot flour 3.40
Quick answers
Which has more protein?
Flour, semolina, coarse and semi-coarse — 11.7g vs 0.300g per 100g.
Which is more nutrient-dense?
Flour, semolina, coarse and semi-coarse 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 | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 357 kcal | |
| Macronutrients | |||
| Water | 12.2 g | 11.4 g | +8% |
| Protein | 11.7 g | 0.300 g | +3810% |
| Total lipid (fat) | 1.60 g | 0.100 g | +1497% |
| Carbohydrate, by difference | 73.8 g | 88.2 g | -16% |
| Fiber, total dietary | 3.22 g | 3.40 g | -5% |
| 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) | 0.405 mg | 0.001 mg | +40400% |
| Riboflavin (Vitamin B2) | 0.247 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.63 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.083 mg | 0.005 mg | +1557% |
| Biotin (Vitamin B7) | 168 ug | 7.00 ug | +2296% |
| 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 | 17.2 mg | 40.0 mg | -57% |
| Iron, Fe | 1.55 mg | 0.330 mg | +369% |
| Magnesium, Mg | 35.2 mg | 3.00 mg | +1074% |
| Phosphorus, P | 130 mg | 5.00 mg | +2496% |
| Potassium, K | 174 mg | 11.0 mg | +1480% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 0.947 mg | 0.070 mg | +1253% |
| Copper, Cu | 0.227 mg | 0.040 mg | +468% |
| Manganese, Mn | 0.647 mg | 0.470 mg | +38% |
| Selenium, Se | 29.8 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 357 kcal | — | |
| Energy (Atwater Specific Factors) | 365 kcal | — | |
| Energy | — | 1494 kj | |
| Nitrogen | 1.88 g | — | |
| Ash | 0.608 g | 0.080 g | +660% |
| Molybdenum, Mo | 38.3 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.
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