Rye grain vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rye grain is higher in more vitamins & minerals
Calories (kcal)
Rye grain 338
Arrowroot flour 357
Protein (g)
Rye grain 10.3
Arrowroot flour 0.300
Carbs (g)
Rye grain 75.9
Arrowroot flour 88.2
Fat (g)
Rye grain 1.63
Arrowroot flour 0.100
Fiber (g)
Rye grain 15.1
Arrowroot flour 3.40
Quick answers
Which has more protein?
Rye grain — 10.3g vs 0.300g per 100g.
Which has fewer calories?
Rye grain — 338 vs 357 kcal per 100g.
Which is more nutrient-dense?
Rye grain 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 grain | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 338 kcal | 357 kcal | -5% |
| Macronutrients | |||
| Water | 10.6 g | 11.4 g | -7% |
| Protein | 10.3 g | 0.300 g | +3347% |
| Total lipid (fat) | 1.63 g | 0.100 g | +1530% |
| Carbohydrate, by difference | 75.9 g | 88.2 g | -14% |
| Fiber, total dietary | 15.1 g | 3.40 g | +344% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.197 g | 0.019 g | +937% |
| Fatty acids, total monounsaturated | 0.208 g | 0.002 g | +10300% |
| 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 | 0.294 mg | 0.005 mg | +5780% |
| Biotin (Vitamin B7) | 38.0 ug | 7.00 ug | +443% |
| 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) | 0.850 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 24.0 mg | 40.0 mg | -40% |
| Iron, Fe | 2.63 mg | 0.330 mg | +697% |
| Magnesium, Mg | 110 mg | 3.00 mg | +3567% |
| Phosphorus, P | 332 mg | 5.00 mg | +6540% |
| Potassium, K | 510 mg | 11.0 mg | +4536% |
| Sodium, Na | 2.00 mg | 2.00 mg | = |
| Zinc, Zn | 2.65 mg | 0.070 mg | +3686% |
| Copper, Cu | 0.367 mg | 0.040 mg | +818% |
| Manganese, Mn | 2.58 mg | 0.470 mg | +448% |
| Selenium, Se | 13.9 ug | — | |
| Other Nutrients | |||
| Energy | 1414 kj | 1494 kj | -5% |
| Ash | 1.57 g | 0.080 g | +1863% |
| Total Sugars | 0.980 g | — | |
| Sucrose | 0.710 g | — | |
| Glucose | 0.160 g | — | |
| Fructose | 0.110 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 38.0 ug | 7.00 ug | +443% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 38.0 ug | 7.00 ug | +443% |
| Betaine | 146 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) | 0.002 g | 0.001 g | +100% |
| SFA 16:0 (Palmitic acid) | 0.186 g | 0.017 g | +994% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.001 g | +500% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.007 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.193 g | 0.002 g | +9550% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.767 g | 0.045 g | +1604% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.659 g | 0.036 g | +1731% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.108 g | 0.009 g | +1100% |
| 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) | 0.108 g | 0.004 g | +2600% |
| Threonine (EAA) | 0.289 g | 0.012 g | +2308% |
| Isoleucine (EAA, BCAA) | 0.208 g | 0.010 g | +1980% |
| Leucine (EAA, BCAA) | 0.563 g | 0.019 g | +2863% |
| Lysine (EAA) | 0.286 g | 0.013 g | +2100% |
| Methionine (EAA) | 0.153 g | 0.006 g | +2450% |
| Cystine (conditionally essential) | — | 0.006 g | |
| Phenylalanine (EAA) | 0.435 g | 0.012 g | +3525% |
| Tyrosine (conditionally essential) | 0.200 g | 0.009 g | +2122% |
| Valine (EAA, BCAA) | 0.317 g | 0.014 g | +2164% |
| Arginine (conditionally essential) | 0.454 g | 0.012 g | +3683% |
| Histidine (EAA) | 0.189 g | 0.004 g | +4625% |
| Alanine | 0.405 g | 0.014 g | +2793% |
| Aspartic acid | 0.560 g | 0.047 g | +1091% |
| Glutamic acid | 2.29 g | 0.050 g | +4488% |
| Glycine (conditionally essential) | 0.416 g | 0.014 g | +2871% |
| Proline (conditionally essential) | 0.804 g | 0.009 g | +8833% |
| Serine | 0.458 g | 0.013 g | +3423% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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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