Flour vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flour, whole wheat, unenriched is higher in more vitamins & minerals
Calories (kcal)
Flour 370
Arrowroot flour 357
Protein (g)
Flour 15.1
Arrowroot flour 0.300
Carbs (g)
Flour 71.2
Arrowroot flour 88.2
Fat (g)
Flour 2.73
Arrowroot flour 0.100
Fiber (g)
Flour 10.6
Arrowroot flour 3.40
Quick answers
Which has more protein?
Flour, whole wheat, unenriched — 15.1g vs 0.300g per 100g.
Which has fewer calories?
Arrowroot flour — 357 vs 370 kcal per 100g.
Which is more nutrient-dense?
Flour, whole wheat, unenriched 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 | 370 kcal | 357 kcal | +4% |
| Macronutrients | |||
| Water | 9.44 g | 11.4 g | -17% |
| Protein | 15.1 g | 0.300 g | +4933% |
| Total lipid (fat) | 2.73 g | 0.100 g | +2630% |
| Carbohydrate, by difference | 71.2 g | 88.2 g | -19% |
| Fiber, total dietary | 10.6 g | 3.40 g | +212% |
| 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) | 0.504 mg | 0.001 mg | +50300% |
| Riboflavin (Vitamin B2) | 0.128 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.55 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.268 mg | 0.005 mg | +5260% |
| Biotin (Vitamin B7) | 39.0 ug | 7.00 ug | +457% |
| 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 | 38.0 mg | 40.0 mg | -5% |
| Iron, Fe | 3.86 mg | 0.330 mg | +1070% |
| Magnesium, Mg | 136 mg | 3.00 mg | +4433% |
| Phosphorus, P | 352 mg | 5.00 mg | +6940% |
| Potassium, K | 376 mg | 11.0 mg | +3318% |
| Sodium, Na | 3.00 mg | 2.00 mg | +50% |
| Zinc, Zn | 3.24 mg | 0.070 mg | +4529% |
| Copper, Cu | 0.452 mg | 0.040 mg | +1030% |
| Manganese, Mn | 3.56 mg | 0.470 mg | +657% |
| Selenium, Se | 23.6 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 370 kcal | — | |
| Energy (Atwater Specific Factors) | 346 kcal | — | |
| Energy | 1550 kj | 1494 kj | +4% |
| Nitrogen | 2.41 g | — | |
| Ash | 1.56 g | 0.080 g | +1850% |
| Molybdenum, Mo | 58.5 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 7.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Betaine | 73.0 mg | — | |
| 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 | |
| Daidzein | 0 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 2.20 mg | — | |
| Choline from phosphatidylcholine | 13.0 mg | — | |
| Choline from phosphocholine | 0.500 mg | — | |
| Choline from sphingomyelin | 2.90 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 31.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 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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