Pasta vs Arrowroot flour

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

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals

Calories (kcal)

Pasta 156
Arrowroot flour 357

Protein (g)

Pasta 5.67
Arrowroot flour 0.300

Carbs (g)

Pasta 30.9
Arrowroot flour 88.2

Fat (g)

Pasta 1.48
Arrowroot flour 0.100

Fiber (g)

Pasta 4.50
Arrowroot flour 3.40

Quick answers

Which has more protein?

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) — 5.67g vs 0.300g per 100g.

Which has fewer calories?

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) — 156 vs 357 kcal per 100g.

Which is more nutrient-dense?

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (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 Pasta Arrowroot flour
Energy
Energy 156 kcal 357 kcal
Macronutrients
Water 61.5 g 11.4 g
Protein 5.67 g 0.300 g
Total lipid (fat) 1.48 g 0.100 g
Carbohydrate, by difference 30.9 g 88.2 g
Fiber, total dietary 4.50 g 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) 0.197 mg 0.001 mg
Riboflavin (Vitamin B2) 0.133 mg 0 mg
Niacin (Vitamin B3) 2.66 mg 0 mg
Pantothenic acid (Vitamin B5) 0.260 mg 0.130 mg
Vitamin B-6 — Pyridoxine 0.065 mg 0.005 mg
Biotin (Vitamin B7) 38.0 ug 7.00 ug
Folate, total (Vitamin B9) 18.0 ug 0 ug
Choline, total 13.0 mg —
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 0 ug
Vitamin D (D2 + D3) — 0 ug
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug —
Minerals
Calcium, Ca 11.0 mg 40.0 mg
Iron, Fe 1.58 mg 0.330 mg
Magnesium, Mg 41.0 mg 3.00 mg
Phosphorus, P 97.0 mg 5.00 mg
Potassium, K 71.0 mg 11.0 mg
Sodium, Na 4.00 mg 2.00 mg
Zinc, Zn 1.02 mg 0.070 mg
Copper, Cu 0.180 mg 0.040 mg
Manganese, Mn 0.986 mg 0.470 mg
Selenium, Se 30.7 ug —
Other Nutrients
Energy 652 kj 1494 kj
Ash 0.490 g 0.080 g
Total Sugars 0.650 g —
Sucrose 0.100 g —
Glucose 0.070 g —
Fructose 0.070 g —
Lactose 0 g —
Maltose 0.400 g —
Galactose 0 g —
Starch 24.7 g —
Folic acid (Vitamin B9 — synthetic) 20.0 ug 7.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 51.0 ug 7.00 ug
Retinol — 0 ug
Vitamin A, IU — 0 IU
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone 0.200 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
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 SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) nutrition facts Arrowroot flour nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +19600% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) Phosphorus, P +1840% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) Protein +1790% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) Zinc, Zn +1357% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)

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