Oat bran vs Arrowroot flour

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Oat bran, cooked is higher in more vitamins & minerals

Calories (kcal)

Oat bran 40
Arrowroot flour 357

Protein (g)

Oat bran 3.21
Arrowroot flour 0.300

Carbs (g)

Oat bran 11.4
Arrowroot flour 88.2

Fat (g)

Oat bran 0.860
Arrowroot flour 0.100

Fiber (g)

Oat bran 2.60
Arrowroot flour 3.40

Quick answers

Which has more protein?

Oat bran, cooked — 3.21g vs 0.300g per 100g.

Which has fewer calories?

Oat bran, cooked — 40 vs 357 kcal per 100g.

Which is more nutrient-dense?

Oat bran, cooked 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 Oat bran Arrowroot flour
Energy
Energy 40 kcal 357 kcal
Macronutrients
Water 84.0 g 11.4 g
Protein 3.21 g 0.300 g
Total lipid (fat) 0.860 g 0.100 g
Carbohydrate, by difference 11.4 g 88.2 g
Fiber, total dietary 2.60 g 3.40 g
Fats & Fatty Acids
Fatty acids, total saturated 0.163 g 0.019 g
Fatty acids, total monounsaturated 0.291 g 0.002 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.160 mg 0.001 mg
Riboflavin (Vitamin B2) 0.034 mg 0 mg
Niacin (Vitamin B3) 0.144 mg 0 mg
Pantothenic acid (Vitamin B5) 0.217 mg 0.130 mg
Vitamin B-6 — Pyridoxine 0.025 mg 0.005 mg
Biotin (Vitamin B7) 6.00 ug 7.00 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 0 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 10.0 mg 40.0 mg
Iron, Fe 0.880 mg 0.330 mg
Magnesium, Mg 40.0 mg 3.00 mg
Phosphorus, P 119 mg 5.00 mg
Potassium, K 92.0 mg 11.0 mg
Sodium, Na 1.00 mg 2.00 mg
Zinc, Zn 0.530 mg 0.070 mg
Copper, Cu 0.066 mg 0.040 mg
Manganese, Mn 0.964 mg 0.470 mg
Selenium, Se 7.70 ug —
Other Nutrients
Energy 167 kj 1494 kj
Ash 0.490 g 0.080 g
Folic acid (Vitamin B9 — synthetic) 6.00 ug 7.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 6.00 ug 7.00 ug
Retinol 0 ug 0 ug
Vitamin A, IU 0 IU 0 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 12:0 (Lauric acid) 0.003 g —
SFA 14:0 (Myristic acid) 0.002 g 0.001 g
SFA 16:0 (Palmitic acid) 0.138 g 0.017 g
SFA 18:0 (Stearic acid) 0.009 g 0.001 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.290 g 0.002 g
Fatty acids, total polyunsaturated 0.339 g 0.045 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.324 g 0.036 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.015 g 0.009 g
Tryptophan (EAA) 0.057 g 0.004 g
Threonine (EAA) 0.086 g 0.012 g
Isoleucine (EAA, BCAA) 0.114 g 0.010 g
Leucine (EAA, BCAA) 0.235 g 0.019 g
Lysine (EAA) 0.130 g 0.013 g
Methionine (EAA) 0.057 g 0.006 g
Cystine (conditionally essential) 0.099 g 0.006 g
Phenylalanine (EAA) 0.155 g 0.012 g
Tyrosine (conditionally essential) 0.114 g 0.009 g
Valine (EAA, BCAA) 0.165 g 0.014 g
Arginine (conditionally essential) 0.219 g 0.012 g
Histidine (EAA) 0.070 g 0.004 g
Alanine 0.149 g 0.014 g
Aspartic acid 0.270 g 0.047 g
Glutamic acid 0.642 g 0.050 g
Glycine (conditionally essential) 0.162 g 0.014 g
Proline (conditionally essential) 0.168 g 0.009 g
Serine 0.152 g 0.013 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Oat bran, cooked nutrition facts Arrowroot flour nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +15900% in Oat bran, cooked Phosphorus, P +2280% in Oat bran, cooked Magnesium, Mg +1233% in Oat bran, cooked Protein +970% in Oat bran, cooked

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