Pasta vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Pasta 361
Arrowroot flour 357
Protein (g)
Pasta 13.2
Arrowroot flour 0.300
Carbs (g)
Pasta 73.3
Arrowroot flour 88.2
Fat (g)
Pasta 2.55
Arrowroot flour 0.100
Fiber (g)
Pasta 11.3
Arrowroot flour 3.40
Quick answers
Which has more protein?
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) — 13.2g vs 0.300g per 100g.
Which has fewer calories?
Arrowroot flour — 357 vs 361 kcal per 100g.
Which is more nutrient-dense?
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 361 kcal | 357 kcal | +1% |
| Macronutrients | |||
| Water | 9.23 g | 11.4 g | -19% |
| Protein | 13.2 g | 0.300 g | +4300% |
| Total lipid (fat) | 2.55 g | 0.100 g | +2450% |
| Carbohydrate, by difference | 73.3 g | 88.2 g | -17% |
| Fiber, total dietary | 11.3 g | 3.40 g | +232% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.324 g | 0.019 g | +1605% |
| Fatty acids, total monounsaturated | 0.241 g | 0.002 g | +11950% |
| Fatty acids, total trans | 0.002 g | — | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.550 mg | 0.001 mg | +54900% |
| Riboflavin (Vitamin B2) | 0.313 mg | 0 mg | |
| Niacin (Vitamin B3) | 8.63 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.700 mg | 0.130 mg | +438% |
| Vitamin B-6 — Pyridoxine | 0.240 mg | 0.005 mg | +4700% |
| Biotin (Vitamin B7) | 114 ug | 7.00 ug | +1529% |
| Folate, total (Vitamin B9) | 55.0 ug | 0 ug | |
| Choline, total | 17.9 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 | 25.0 mg | 40.0 mg | -37% |
| Iron, Fe | 3.41 mg | 0.330 mg | +933% |
| Magnesium, Mg | 94.0 mg | 3.00 mg | +3033% |
| Phosphorus, P | 252 mg | 5.00 mg | +4940% |
| Potassium, K | 318 mg | 11.0 mg | +2791% |
| Sodium, Na | 12.0 mg | 2.00 mg | +500% |
| Zinc, Zn | 2.20 mg | 0.070 mg | +3043% |
| Copper, Cu | 0.390 mg | 0.040 mg | +875% |
| Manganese, Mn | 2.11 mg | 0.470 mg | +349% |
| Selenium, Se | 76.8 ug | — | |
| Other Nutrients | |||
| Energy | 1509 kj | 1494 kj | +1% |
| Ash | 1.73 g | 0.080 g | +2063% |
| Total Sugars | 2.20 g | — | |
| Sucrose | 0.400 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.200 g | — | |
| Lactose | 0 g | — | |
| Maltose | 1.40 g | — | |
| Galactose | 0 g | — | |
| Starch | 55.7 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | 7.00 ug | +743% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 153 ug | 7.00 ug | +2086% |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0.900 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.001 g | +200% |
| SFA 15:0 (Pentadecanoic acid) | 0.003 g | — | |
| SFA 16:0 (Palmitic acid) | 0.282 g | 0.017 g | +1559% |
| SFA 17:0 (Margaric acid) | 0.002 g | — | |
| SFA 18:0 (Stearic acid) | 0.026 g | 0.001 g | +2500% |
| SFA 20:0 (Arachidic acid) | 0.003 g | — | |
| SFA 22:0 (Behenic acid) | 0.004 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.004 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.227 g | 0.002 g | +11250% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.227 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | — | |
| Fatty acids, total polyunsaturated | 0.846 g | 0.045 g | +1780% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.791 g | 0.036 g | +2097% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.790 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.053 g | 0.009 g | +489% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.053 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.002 g | — | |
| Fatty acids, total trans-polyenoic | 0.002 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, dry (Includes foods for USDA's Food Distribution Program) nutrition facts Arrowroot flour nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +54900% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) Phosphorus, P +4940% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) Vitamin B-6 — Pyridoxine +4700% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) Protein +4300% in Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)
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