Quinoa vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, cooked is higher in more vitamins & minerals
Calories (kcal)
Quinoa 120
Arrowroot flour 357
Protein (g)
Quinoa 4.40
Arrowroot flour 0.300
Carbs (g)
Quinoa 21.3
Arrowroot flour 88.2
Fat (g)
Quinoa 1.92
Arrowroot flour 0.100
Fiber (g)
Quinoa 2.80
Arrowroot flour 3.40
Quick answers
Which has more protein?
Quinoa, cooked — 4.40g vs 0.300g per 100g.
Which has fewer calories?
Quinoa, cooked — 120 vs 357 kcal per 100g.
Which is more nutrient-dense?
Quinoa, 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 | Quinoa | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 120 kcal | 357 kcal | -66% |
| Macronutrients | |||
| Water | 71.6 g | 11.4 g | +530% |
| Protein | 4.40 g | 0.300 g | +1367% |
| Total lipid (fat) | 1.92 g | 0.100 g | +1820% |
| Carbohydrate, by difference | 21.3 g | 88.2 g | -76% |
| Fiber, total dietary | 2.80 g | 3.40 g | -18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.231 g | 0.019 g | +1116% |
| Fatty acids, total monounsaturated | 0.528 g | 0.002 g | +26300% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.107 mg | 0.001 mg | +10600% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0 mg | |
| Niacin (Vitamin B3) | 0.412 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0.130 mg | |
| Vitamin B-6 — Pyridoxine | 0.123 mg | 0.005 mg | +2360% |
| Biotin (Vitamin B7) | 42.0 ug | 7.00 ug | +500% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 3.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.630 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 40.0 mg | -57% |
| Iron, Fe | 1.49 mg | 0.330 mg | +352% |
| Magnesium, Mg | 64.0 mg | 3.00 mg | +2033% |
| Phosphorus, P | 152 mg | 5.00 mg | +2940% |
| Potassium, K | 172 mg | 11.0 mg | +1464% |
| Sodium, Na | 7.00 mg | 2.00 mg | +250% |
| Zinc, Zn | 1.09 mg | 0.070 mg | +1457% |
| Copper, Cu | 0.192 mg | 0.040 mg | +380% |
| Manganese, Mn | 0.631 mg | 0.470 mg | +34% |
| Selenium, Se | 2.80 ug | — | |
| Other Nutrients | |||
| Energy | 503 kj | 1494 kj | -66% |
| Ash | 0.760 g | 0.080 g | +850% |
| Total Sugars | 0.870 g | — | |
| Starch | 17.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 7.00 ug | +500% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | 7.00 ug | +500% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5.00 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 53.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.19 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.110 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 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 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.196 g | 0.017 g | +1053% |
| SFA 18:0 (Stearic acid) | 0.012 g | 0.001 g | +1100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.465 g | 0.002 g | +23150% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.031 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.027 g | — | |
| Fatty acids, total polyunsaturated | 1.08 g | 0.045 g | +2296% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.974 g | 0.036 g | +2606% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.085 g | 0.009 g | +844% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic 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) | 0.015 g | — | |
| Tryptophan (EAA) | 0.052 g | 0.004 g | +1200% |
| Threonine (EAA) | 0.131 g | 0.012 g | +992% |
| Isoleucine (EAA, BCAA) | 0.157 g | 0.010 g | +1470% |
| Leucine (EAA, BCAA) | 0.261 g | 0.019 g | +1274% |
| Lysine (EAA) | 0.239 g | 0.013 g | +1738% |
| Methionine (EAA) | 0.096 g | 0.006 g | +1500% |
| Cystine (conditionally essential) | 0.063 g | 0.006 g | +950% |
| Phenylalanine (EAA) | 0.185 g | 0.012 g | +1442% |
| Tyrosine (conditionally essential) | 0.083 g | 0.009 g | +822% |
| Valine (EAA, BCAA) | 0.185 g | 0.014 g | +1221% |
| Arginine (conditionally essential) | 0.340 g | 0.012 g | +2733% |
| Histidine (EAA) | 0.127 g | 0.004 g | +3075% |
| Alanine | 0.183 g | 0.014 g | +1207% |
| Aspartic acid | 0.353 g | 0.047 g | +651% |
| Glutamic acid | 0.580 g | 0.050 g | +1060% |
| Glycine (conditionally essential) | 0.216 g | 0.014 g | +1443% |
| Proline (conditionally essential) | 0.240 g | 0.009 g | +2567% |
| Serine | 0.176 g | 0.013 g | +1254% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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