Oats vs Arrowroot flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oats, whole grain, rolled, old fashioned is higher in more vitamins & minerals
Calories (kcal)
Oats —
Arrowroot flour 357
Protein (g)
Oats 13.5
Arrowroot flour 0.300
Carbs (g)
Oats 68.7
Arrowroot flour 88.2
Fat (g)
Oats 5.89
Arrowroot flour 0.100
Fiber (g)
Oats —
Arrowroot flour 3.40
Quick answers
Which has more protein?
Oats, whole grain, rolled, old fashioned — 13.5g vs 0.300g per 100g.
Which is more nutrient-dense?
Oats, whole grain, rolled, old fashioned 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 | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 357 kcal | |
| Macronutrients | |||
| Water | 10.3 g | 11.4 g | -10% |
| Protein | 13.5 g | 0.300 g | +4399% |
| Total lipid (fat) | 5.89 g | 0.100 g | +5790% |
| Carbohydrate, by difference | 68.7 g | 88.2 g | -22% |
| Fiber, total dietary | — | 3.40 g | |
| 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) | 0.406 mg | 0.001 mg | +40530% |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 0.993 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.135 mg | 0.005 mg | +2592% |
| Biotin (Vitamin B7) | 32.0 ug | 7.00 ug | +358% |
| 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 | 45.5 mg | 40.0 mg | +14% |
| Iron, Fe | 4.34 mg | 0.330 mg | +1215% |
| Magnesium, Mg | 126 mg | 3.00 mg | +4110% |
| Phosphorus, P | 387 mg | 5.00 mg | +7646% |
| Potassium, K | 350 mg | 11.0 mg | +3083% |
| Sodium, Na | 0.668 mg | 2.00 mg | -67% |
| Zinc, Zn | 2.74 mg | 0.070 mg | +3820% |
| Copper, Cu | 0.428 mg | 0.040 mg | +970% |
| Manganese, Mn | 3.23 mg | 0.470 mg | +588% |
| Selenium, Se | 25.4 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 382 kcal | — | |
| Energy (Atwater Specific Factors) | 379 kcal | — | |
| Energy | — | 1494 kj | |
| Nitrogen | 2.32 g | — | |
| Ash | 1.71 g | 0.080 g | +2033% |
| Total dietary fiber (AOAC 2011.25) | 10.4 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 9.70 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.701 g | — | |
| Beta-glucan | 7.52 g | — | |
| Starch | 53.8 g | — | |
| Molybdenum, Mo | 160 ug | — | |
| Biotin | 21.9 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 7.00 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 7.00 ug | |
| Betaine | 31.0 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 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 | 4.30 mg | — | |
| Choline from phosphatidylcholine | 18.0 mg | — | |
| Choline from phosphocholine | 0.300 mg | — | |
| Choline from sphingomyelin | 2.50 mg | — | |
| Free Choline | 5.00 mg | — | |
| Total Choline | 30.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 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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