Wheat vs Arrowroot flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wheat, hard red spring is higher in more vitamins & minerals
Calories (kcal)
Wheat 329
Arrowroot flour 357
Protein (g)
Wheat 15.4
Arrowroot flour 0.300
Carbs (g)
Wheat 68.0
Arrowroot flour 88.2
Fat (g)
Wheat 1.92
Arrowroot flour 0.100
Fiber (g)
Wheat 12.2
Arrowroot flour 3.40
Quick answers
Which has more protein?
Wheat, hard red spring — 15.4g vs 0.300g per 100g.
Which has fewer calories?
Wheat, hard red spring — 329 vs 357 kcal per 100g.
Which is more nutrient-dense?
Wheat, hard red spring 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 | Arrowroot flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 329 kcal | 357 kcal | -8% |
| Macronutrients | |||
| Water | 12.8 g | 11.4 g | +12% |
| Protein | 15.4 g | 0.300 g | +5033% |
| Total lipid (fat) | 1.92 g | 0.100 g | +1820% |
| Carbohydrate, by difference | 68.0 g | 88.2 g | -23% |
| Fiber, total dietary | 12.2 g | 3.40 g | +259% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.314 g | 0.019 g | +1553% |
| Fatty acids, total monounsaturated | 0.303 g | 0.002 g | +15050% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.504 mg | 0.001 mg | +50300% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0 mg | |
| Niacin (Vitamin B3) | 5.71 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.935 mg | 0.130 mg | +619% |
| Vitamin B-6 — Pyridoxine | 0.336 mg | 0.005 mg | +6620% |
| Biotin (Vitamin B7) | 43.0 ug | 7.00 ug | +514% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.01 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 40.0 mg | -37% |
| Iron, Fe | 3.60 mg | 0.330 mg | +991% |
| Magnesium, Mg | 124 mg | 3.00 mg | +4033% |
| Phosphorus, P | 332 mg | 5.00 mg | +6540% |
| Potassium, K | 340 mg | 11.0 mg | +2991% |
| Sodium, Na | 2.00 mg | 2.00 mg | = |
| Zinc, Zn | 2.78 mg | 0.070 mg | +3871% |
| Copper, Cu | 0.410 mg | 0.040 mg | +925% |
| Manganese, Mn | 4.05 mg | 0.470 mg | +763% |
| Selenium, Se | 70.7 ug | — | |
| Other Nutrients | |||
| Energy | 1377 kj | 1494 kj | -8% |
| Ash | 1.89 g | 0.080 g | +2263% |
| Total Sugars | 0.410 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 43.0 ug | 7.00 ug | +514% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 43.0 ug | 7.00 ug | +514% |
| Vitamin B-12, added | 0 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 E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.90 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) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.283 g | 0.017 g | +1565% |
| SFA 18:0 (Stearic acid) | 0.014 g | 0.001 g | +1300% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.066 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.236 g | 0.002 g | +11700% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.765 g | 0.045 g | +1600% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.727 g | 0.036 g | +1919% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.036 g | 0.009 g | +300% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 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) | 0.195 g | 0.004 g | +4775% |
| Threonine (EAA) | 0.433 g | 0.012 g | +3508% |
| Isoleucine (EAA, BCAA) | 0.541 g | 0.010 g | +5310% |
| Leucine (EAA, BCAA) | 1.04 g | 0.019 g | +5363% |
| Lysine (EAA) | 0.404 g | 0.013 g | +3008% |
| Methionine (EAA) | 0.230 g | 0.006 g | +3733% |
| Cystine (conditionally essential) | 0.404 g | 0.006 g | +6633% |
| Phenylalanine (EAA) | 0.724 g | 0.012 g | +5933% |
| Tyrosine (conditionally essential) | 0.441 g | 0.009 g | +4800% |
| Valine (EAA, BCAA) | 0.679 g | 0.014 g | +4750% |
| Arginine (conditionally essential) | 0.702 g | 0.012 g | +5750% |
| Histidine (EAA) | 0.330 g | 0.004 g | +8150% |
| Alanine | 0.555 g | 0.014 g | +3864% |
| Aspartic acid | 0.808 g | 0.047 g | +1619% |
| Glutamic acid | 4.95 g | 0.050 g | +9792% |
| Glycine (conditionally essential) | 0.621 g | 0.014 g | +4336% |
| Proline (conditionally essential) | 1.68 g | 0.009 g | +18567% |
| Serine | 0.663 g | 0.013 g | +5000% |
| 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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