Fonio vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Fonio, grain, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Fonio —
Arrowroot flour 357
Protein (g)
Fonio 7.17
Arrowroot flour 0.300
Carbs (g)
Fonio 81.3
Arrowroot flour 88.2
Fat (g)
Fonio 1.69
Arrowroot flour 0.100
Fiber (g)
Fonio 2.20
Arrowroot flour 3.40
Quick answers
Which has more protein?
Fonio, grain, dry, raw — 7.17g vs 0.300g per 100g.
Which is more nutrient-dense?
Fonio, grain, dry, raw 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 | Fonio | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 357 kcal | |
| Macronutrients | |||
| Water | 9.37 g | 11.4 g | -18% |
| Protein | 7.17 g | 0.300 g | +2290% |
| Total lipid (fat) | 1.69 g | 0.100 g | +1593% |
| Carbohydrate, by difference | 81.3 g | 88.2 g | -8% |
| Fiber, total dietary | 2.20 g | 3.40 g | -35% |
| 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) | 0.086 mg | 0.001 mg | +8471% |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 0.716 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 0.005 mg | +406% |
| Biotin (Vitamin B7) | — | 7.00 ug | |
| 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 | 11.6 mg | 40.0 mg | -71% |
| Iron, Fe | 2.66 mg | 0.330 mg | +707% |
| Magnesium, Mg | 39.1 mg | 3.00 mg | +1203% |
| Phosphorus, P | 93.2 mg | 5.00 mg | +1765% |
| Potassium, K | 43.8 mg | 11.0 mg | +298% |
| Sodium, Na | 2.97 mg | 2.00 mg | +48% |
| Zinc, Zn | 1.85 mg | 0.070 mg | +2541% |
| Copper, Cu | 0.360 mg | 0.040 mg | +801% |
| Manganese, Mn | 0.418 mg | 0.470 mg | -11% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | — | |
| Energy (Atwater Specific Factors) | 377 kcal | — | |
| Energy | — | 1494 kj | |
| Nitrogen | 1.15 g | — | |
| Ash | 0.460 g | 0.080 g | +475% |
| Starch | 78.2 g | — | |
| Biotin | 4.81 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.