Fonio vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Fonio, grain, dry, raw is higher in more vitamins & minerals
Calories (kcal)
Fonio —
Flour —
Protein (g)
Fonio 7.17
Flour 0.918
Carbs (g)
Fonio 81.3
Flour 87.3
Fat (g)
Fonio 1.69
Flour 0.494
Fiber (g)
Fonio 2.20
Flour 4.83
Quick answers
Which has more protein?
Fonio, grain, dry, raw — 7.17g vs 0.918g 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 | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 9.37 g | 10.6 g | -11% |
| Protein | 7.17 g | 0.918 g | +681% |
| Total lipid (fat) | 1.69 g | 0.494 g | +243% |
| Carbohydrate, by difference | 81.3 g | 87.3 g | -7% |
| Fiber, total dietary | 2.20 g | 4.83 g | -55% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.086 mg | 0.051 mg | +67% |
| Riboflavin (Vitamin B2) | — | 0.068 mg | |
| Niacin (Vitamin B3) | 0.716 mg | 0.600 mg | +19% |
| Vitamin B-6 — Pyridoxine | 0.025 mg | 0.050 mg | -49% |
| Minerals | |||
| Calcium, Ca | 11.6 mg | 74.6 mg | -84% |
| Iron, Fe | 2.66 mg | 3.99 mg | -33% |
| Magnesium, Mg | 39.1 mg | 33.6 mg | +17% |
| Phosphorus, P | 93.2 mg | 39.2 mg | +138% |
| Potassium, K | 43.8 mg | 198 mg | -78% |
| Sodium, Na | 2.97 mg | 13.1 mg | -77% |
| Zinc, Zn | 1.85 mg | 0.410 mg | +351% |
| Copper, Cu | 0.360 mg | 0.077 mg | +370% |
| Manganese, Mn | 0.418 mg | 0.395 mg | +6% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 369 kcal | 357 kcal | +3% |
| Energy (Atwater Specific Factors) | 377 kcal | 359 kcal | +5% |
| Nitrogen | 1.15 g | 0.157 g | +628% |
| Ash | 0.460 g | 0.715 g | -36% |
| Total dietary fiber (AOAC 2011.25) | — | 7.66 g | |
| High Molecular Weight Dietary Fiber (HMWDF) | — | 6.27 g | |
| Low Molecular Weight Dietary Fiber (LMWDF) | — | 1.39 g | |
| Beta-glucan | — | 0 g | |
| Starch | 78.2 g | 79.7 g | -2% |
| Molybdenum, Mo | — | 2.53 ug | |
| Biotin | 4.81 ug | 0.519 ug | +828% |
* 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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