Wheat flour vs Arrowroot flour

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

Wheat flour, whole-grain, soft wheat is higher in more vitamins & minerals

Calories (kcal)

Wheat flour 332
Arrowroot flour 357

Protein (g)

Wheat flour 9.61
Arrowroot flour 0.300

Carbs (g)

Wheat flour 74.5
Arrowroot flour 88.2

Fat (g)

Wheat flour 1.95
Arrowroot flour 0.100

Fiber (g)

Wheat flour 13.1
Arrowroot flour 3.40

Quick answers

Which has more protein?

Wheat flour, whole-grain, soft wheat — 9.61g vs 0.300g per 100g.

Which has fewer calories?

Wheat flour, whole-grain, soft wheat — 332 vs 357 kcal per 100g.

Which is more nutrient-dense?

Wheat flour, whole-grain, soft wheat 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 Wheat flour Arrowroot flour
Energy
Energy 332 kcal 357 kcal
Macronutrients
Water 12.4 g 11.4 g
Protein 9.61 g 0.300 g
Total lipid (fat) 1.95 g 0.100 g
Carbohydrate, by difference 74.5 g 88.2 g
Fiber, total dietary 13.1 g 3.40 g
Fats & Fatty Acids
Fatty acids, total saturated 0.430 g 0.019 g
Fatty acids, total monounsaturated 0.283 g 0.002 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 0 mg 0 mg
Thiamin (Vitamin B1) 0.297 mg 0.001 mg
Riboflavin (Vitamin B2) 0.188 mg 0 mg
Niacin (Vitamin B3) 5.35 mg 0 mg
Pantothenic acid (Vitamin B5) 1.01 mg 0.130 mg
Vitamin B-6 — Pyridoxine 0.191 mg 0.005 mg
Biotin (Vitamin B7) 28.0 ug 7.00 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 31.2 mg —
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE 0 ug 0 ug
Carotene, beta 5.00 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.530 mg —
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 33.0 mg 40.0 mg
Iron, Fe 3.71 mg 0.330 mg
Magnesium, Mg 117 mg 3.00 mg
Phosphorus, P 323 mg 5.00 mg
Potassium, K 394 mg 11.0 mg
Sodium, Na 3.00 mg 2.00 mg
Zinc, Zn 2.96 mg 0.070 mg
Copper, Cu 0.475 mg 0.040 mg
Manganese, Mn 3.40 mg 0.470 mg
Selenium, Se 12.7 ug —
Other Nutrients
Energy 1391 kj 1494 kj
Ash 1.53 g 0.080 g
Total Sugars 1.02 g —
Folic acid (Vitamin B9 — synthetic) 28.0 ug 7.00 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 28.0 ug 7.00 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 9.00 IU 0 IU
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 220 ug —
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 1.90 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 1.17 g 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.

Wheat flour, whole-grain, soft wheat nutrition facts Arrowroot flour nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +29600% in Wheat flour, whole-grain, soft wheat Phosphorus, P +6360% in Wheat flour, whole-grain, soft wheat Zinc, Zn +4129% in Wheat flour, whole-grain, soft wheat Magnesium, Mg +3800% in Wheat flour, whole-grain, soft wheat

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