Rye flour vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rye flour, dark is higher in more vitamins & minerals
Calories (kcal)
Rye flour 325
Arrowroot flour 357
Protein (g)
Rye flour 15.9
Arrowroot flour 0.300
Carbs (g)
Rye flour 68.6
Arrowroot flour 88.2
Fat (g)
Rye flour 2.22
Arrowroot flour 0.100
Fiber (g)
Rye flour 23.8
Arrowroot flour 3.40
Quick answers
Which has more protein?
Rye flour, dark — 15.9g vs 0.300g per 100g.
Which has fewer calories?
Rye flour, dark — 325 vs 357 kcal per 100g.
Which is more nutrient-dense?
Rye flour, dark 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 | Rye flour | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 325 kcal | 357 kcal | -9% |
| Macronutrients | |||
| Water | 10.8 g | 11.4 g | -5% |
| Protein | 15.9 g | 0.300 g | +5203% |
| Total lipid (fat) | 2.22 g | 0.100 g | +2120% |
| Carbohydrate, by difference | 68.6 g | 88.2 g | -22% |
| Fiber, total dietary | 23.8 g | 3.40 g | +600% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.269 g | 0.019 g | +1316% |
| Fatty acids, total monounsaturated | 0.284 g | 0.002 g | +14100% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.316 mg | 0.001 mg | +31500% |
| Riboflavin (Vitamin B2) | 0.251 mg | 0 mg | |
| Niacin (Vitamin B3) | 4.27 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 1.46 mg | 0.130 mg | +1020% |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.005 mg | +8760% |
| Biotin (Vitamin B7) | 33.0 ug | 7.00 ug | +371% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 30.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 7.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.73 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 37.0 mg | 40.0 mg | -7% |
| Iron, Fe | 4.97 mg | 0.330 mg | +1406% |
| Magnesium, Mg | 160 mg | 3.00 mg | +5233% |
| Phosphorus, P | 499 mg | 5.00 mg | +9880% |
| Potassium, K | 717 mg | 11.0 mg | +6418% |
| Sodium, Na | 2.00 mg | 2.00 mg | = |
| Zinc, Zn | 5.04 mg | 0.070 mg | +7100% |
| Copper, Cu | 0.560 mg | 0.040 mg | +1300% |
| Manganese, Mn | 6.06 mg | 0.470 mg | +1190% |
| Selenium, Se | 18.0 ug | — | |
| Other Nutrients | |||
| Energy | 1360 kj | 1494 kj | -9% |
| Ash | 2.50 g | 0.080 g | +3025% |
| Total Sugars | 2.31 g | — | |
| Sucrose | 1.80 g | — | |
| Glucose | 0.220 g | — | |
| Fructose | 0.230 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 7.00 ug | +371% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | 7.00 ug | +371% |
| Betaine | 150 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 11.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 210 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 5.90 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 16:0 (Palmitic acid) | 0.255 g | 0.017 g | +1400% |
| SFA 18:0 (Stearic acid) | 0.009 g | 0.001 g | +800% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.262 g | 0.002 g | +13000% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 1.05 g | 0.045 g | +2224% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.899 g | 0.036 g | +2397% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.147 g | 0.009 g | +1533% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.180 g | 0.004 g | +4400% |
| Threonine (EAA) | 0.490 g | 0.012 g | +3983% |
| Isoleucine (EAA, BCAA) | 0.353 g | 0.010 g | +3430% |
| Leucine (EAA, BCAA) | 0.857 g | 0.019 g | +4411% |
| Lysine (EAA) | 0.338 g | 0.013 g | +2500% |
| Methionine (EAA) | 0.199 g | 0.006 g | +3217% |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | 0.646 g | 0.012 g | +5283% |
| Tyrosine (conditionally essential) | 0.271 g | 0.009 g | +2911% |
| Valine (EAA, BCAA) | 0.498 g | 0.014 g | +3457% |
| Arginine (conditionally essential) | 0.764 g | 0.012 g | +6267% |
| Histidine (EAA) | 0.233 g | 0.004 g | +5725% |
| Alanine | 0.647 g | 0.014 g | +4521% |
| Aspartic acid | 0.827 g | 0.047 g | +1660% |
| Glutamic acid | 3.14 g | 0.050 g | +6178% |
| Glycine (conditionally essential) | 0.680 g | 0.014 g | +4757% |
| Proline (conditionally essential) | 1.01 g | 0.009 g | +11167% |
| Serine | 0.681 g | 0.013 g | +5138% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.80 mg | — | |
| Choline from phosphatidylcholine | 14.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 1.60 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 30.0 mg | — | |
* 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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