Cornstarch vs. Flour
Nutrition comparison of Cornstarch and Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cornstarch
versus
flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cornstarch and flour:
- Both cornstarch and flour are high in calories and carbohydrates.
- Flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flour is a great source of dietary fiber and protein.
USDA sources for nutritional information: Cornstarch (Cornstarch) and Flour (Wheat flour, white, all-purpose, unenriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornstarch and flour are high in calories. Cornstarch has a little more calories (5%) than flour by weight - cornstarch has 381 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, cornstarch is lighter in protein, heavier in carbs and similar to flour for fat. Cornstarch has a macronutrient ratio of 0:100:0 and for flour, 12:86:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cornstarch | Flour | |
|---|---|---|
| Protein | ~ | 12% |
| Carbohydrates | 100% | 86% |
| Fat | ~ | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornstarch and flour are high in carbohydrates. Cornstarch has 20% more carbohydrates than flour - cornstarch has 91.3g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has 200% more dietary fiber than cornstarch - cornstarch has 0.9g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Flour and cornstarch contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and cornstarch does not contain significant amounts.
Protein
protein
Flour is a great source of protein and it has 38 times more protein than cornstarch - cornstarch has 0.26g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both cornstarch and flour are low in saturated fat - cornstarch has 0.01g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin E
Flour and cornstarch contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cornstarch does not contain significant amounts.
Vitamin K
Flour and cornstarch contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and cornstarch does not contain significant amounts.
The B Vitamins
Flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cornstarch | Flour | |
|---|---|---|
| Thiamin | ~ | 0.12 MG |
| Riboflavin | ~ | 0.04 MG |
| Niacin | ~ | 1.25 MG |
| Pantothenic acid | ~ | 0.438 MG |
| Vitamin B6 | ~ | 0.044 MG |
| Folate | ~ | 26 UG |
Minerals
calcium
Flour has 650% more calcium than cornstarch - cornstarch has 2mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Flour has 149% more iron than cornstarch - cornstarch has 0.47mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Flour has 34 times more potassium than cornstarch - cornstarch has 3mg of potassium per 100 grams and flour has 107mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than cornstarch per 100 grams.
| Cornstarch | Flour | |
|---|---|---|
| linoleic acid | 0.025 G | 0.391 G |
| Total | 0.025 G | 0.391 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cornstarch (Cornstarch) and Flour (Wheat flour, white, all-purpose, unenriched) .
Cornstarch g
()
|
Daily Values (%) |
Flour g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cornstarch or flour contain more calories in 100 grams?Both cornstarch and flour are high in calories. Cornstarch has a little more calories ( 10%) than flour by weight - cornstarch has 381 calories in 100g and flour has 364 calories.
Does cornstarch or flour have more carbohydrates?
By weight, both cornstarch and flour are high in carbohydrates. cornstarch has 20% more carbohydrates than flour - cornstarch has 91.3g of carbs for 100g and flour has 76.3g of carbohydrates.