Oats (Includes foods for USDA's Food D… vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Oats (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Oats (Includes 389
Arrowroot flour 357
Protein (g)
Oats (Includes 16.9
Arrowroot flour 0.300
Carbs (g)
Oats (Includes 66.3
Arrowroot flour 88.2
Fat (g)
Oats (Includes 6.90
Arrowroot flour 0.100
Fiber (g)
Oats (Includes 10.6
Arrowroot flour 3.40
Quick answers
Which has more protein?
Oats (Includes foods for USDA's Food Distribution Program) — 16.9g vs 0.300g per 100g.
Which has fewer calories?
Arrowroot flour — 357 vs 389 kcal per 100g.
Which is more nutrient-dense?
Oats (Includes foods for USDA's Food Distribution Program) 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 | Oats (Includes foods for USDA's Food Distribution Program) | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 389 kcal | 357 kcal | +9% |
| Macronutrients | |||
| Water | 8.22 g | 11.4 g | -28% |
| Protein | 16.9 g | 0.300 g | +5530% |
| Total lipid (fat) | 6.90 g | 0.100 g | +6800% |
| Carbohydrate, by difference | 66.3 g | 88.2 g | -25% |
| Fiber, total dietary | 10.6 g | 3.40 g | +212% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.22 g | 0.019 g | +6305% |
| Fatty acids, total monounsaturated | 2.18 g | 0.002 g | +108800% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.763 mg | 0.001 mg | +76200% |
| Riboflavin (Vitamin B2) | 0.139 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.961 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.35 mg | 0.130 mg | +938% |
| Vitamin B-6 — Pyridoxine | 0.119 mg | 0.005 mg | +2280% |
| Biotin (Vitamin B7) | 56.0 ug | 7.00 ug | +700% |
| 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 | 54.0 mg | 40.0 mg | +35% |
| Iron, Fe | 4.72 mg | 0.330 mg | +1330% |
| Magnesium, Mg | 177 mg | 3.00 mg | +5800% |
| Phosphorus, P | 523 mg | 5.00 mg | +10360% |
| Potassium, K | 429 mg | 11.0 mg | +3800% |
| Sodium, Na | 2.00 mg | 2.00 mg | = |
| Zinc, Zn | 3.97 mg | 0.070 mg | +5571% |
| Copper, Cu | 0.626 mg | 0.040 mg | +1465% |
| Manganese, Mn | 4.92 mg | 0.470 mg | +946% |
| Other Nutrients | |||
| Energy | 1628 kj | 1494 kj | +9% |
| Ash | 1.72 g | 0.080 g | +2050% |
| Folic acid (Vitamin B9 — synthetic) | 56.0 ug | 7.00 ug | +700% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 56.0 ug | 7.00 ug | +700% |
| Vitamin B-12, added | 0 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) | 0.024 g | — | |
| SFA 14:0 (Myristic acid) | 0.015 g | 0.001 g | +1400% |
| SFA 16:0 (Palmitic acid) | 1.03 g | 0.017 g | +5982% |
| SFA 18:0 (Stearic acid) | 0.065 g | 0.001 g | +6400% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.013 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.16 g | 0.002 g | +108150% |
| Fatty acids, total polyunsaturated | 2.54 g | 0.045 g | +5533% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.42 g | 0.036 g | +6633% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | 0.009 g | +1133% |
| Tryptophan (EAA) | 0.234 g | 0.004 g | +5750% |
| Threonine (EAA) | 0.575 g | 0.012 g | +4692% |
| Isoleucine (EAA, BCAA) | 0.694 g | 0.010 g | +6840% |
| Leucine (EAA, BCAA) | 1.28 g | 0.019 g | +6658% |
| Lysine (EAA) | 0.701 g | 0.013 g | +5292% |
| Methionine (EAA) | 0.312 g | 0.006 g | +5100% |
| Cystine (conditionally essential) | 0.408 g | 0.006 g | +6700% |
| Phenylalanine (EAA) | 0.895 g | 0.012 g | +7358% |
| Tyrosine (conditionally essential) | 0.573 g | 0.009 g | +6267% |
| Valine (EAA, BCAA) | 0.937 g | 0.014 g | +6593% |
| Arginine (conditionally essential) | 1.19 g | 0.012 g | +9833% |
| Histidine (EAA) | 0.405 g | 0.004 g | +10025% |
| Alanine | 0.881 g | 0.014 g | +6193% |
| Aspartic acid | 1.45 g | 0.047 g | +2981% |
| Glutamic acid | 3.71 g | 0.050 g | +7324% |
| Glycine (conditionally essential) | 0.841 g | 0.014 g | +5907% |
| Proline (conditionally essential) | 0.934 g | 0.009 g | +10278% |
| Serine | 0.750 g | 0.013 g | +5669% |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Oats (Includes foods for USDA's Food Distribution Program) nutrition facts Arrowroot flour nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +76200% in Oats (Includes foods for USDA's Food Distribution Program) Phosphorus, P +10360% in Oats (Includes foods for USDA's Food Distribution Program) Magnesium, Mg +5800% in Oats (Includes foods for USDA's Food Distribution Program) Zinc, Zn +5571% in Oats (Includes foods for USDA's Food Distribution Program)
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