GF Flours 101

I've compiled as much nutritional information as I possibly could on the majority of the gluten free goods used in baking.  I used http://skipthepie.org and http://ndb.nal.usda.gov/ndb/foods/list to find the information, and because of this, most of the foods are listed in whole form, not as flours. The data should be very similar for the flours, so you can at least get the idea for their nutritional content.  This list is perfect for comparisons and really to make you think about which flours/grains/nuts would be best nutritionally to use.  It's definitely made me think about what I'm using.

I have the information listed in both percentages and actual weight content in the food, since it may be handy to see it both ways. They are all for a 1 cup serving size (uncooked). If there are flours that aren't listed here that you would like to see, leave me a comment and I'll work on adding it.

Here is the information in a 2-page pdf format: Nutritional Information for GF Grains and Flours

Also, in that file I've listed whether or not the flour/grain, etc. is a complete protein.  To be a complete protein you need the right ratio of essential amino acids present (grams of the specific amino acid to grams of total protein).

Below I have the ratios for each food, so you can see for yourself the ones that are complete proteins, and see which amino acids are deficient in the ones that aren't complete.

The values that are highlighted in yellow are deficient in that particular amino acid.  The columns highlighted in green are complete proteins based on their ratios.

Essential Amino Acid	g/g total protein	almond, blanched	amaranth	arrowroot	buckwheat	chia seeds
Histidine	0.018	0.028	0.029	0.000	0.023	0.034
Isoleucine	0.025	0.033	0.043	0.000	0.038	0.045
Leucine	0.055	0.069	0.065	0.000	0.063	0.081
Lysine	0.051	0.028	0.055	0.000	0.051	0.059
Methionine+Cystine	0.025	0.022	0.031	0.000	0.030	0.029
Phenylalanine+Tyrosine	0.047	0.079	0.064	0.000	0.057	0.098
Tryptophan	0.007	0.009	0.013	0.000	0.014	0.046
Threonine	0.027	0.032	0.041	0.000	0.038	0.043
Valine	0.032	0.038	0.050	0.000	0.051	0.067
Essential Amino Acid	g/g total protein	coconut, dried meat	corn, yellow	corn, masa flour	fava beans	flaxseeds
Histidine	0.018	0.022	0.030	0.031	0.026	0.026
Isoleucine	0.025	0.038	0.036	0.033	0.041	0.049
Leucine	0.055	0.072	0.123	0.121	0.076	0.067
Lysine	0.051	0.043	0.028	0.026	0.064	0.047
Methionine+Cystine	0.025	0.018	0.039	0.041	0.021	0.038
Phenylalanine+Tyrosine	0.047	0.049	0.090	0.076	0.074	0.079
Tryptophan	0.007	0.035	0.007	0.007	0.010	0.016
Threonine	0.027	0.011	0.038	0.029	0.036	0.042
Valine	0.032	0.058	0.051	0.045	0.045	0.058
Essential Amino Acid	g/g total protein	garbanzo beans	millet	oats	potato flour	potato starch
Histidine	0.018	0.027	0.021	0.024	0.024	0.000
Isoleucine	0.025	0.042	0.042	0.041	0.043	0.000
Leucine	0.055	0.070	0.127	0.076	0.062	0.000
Lysine	0.051	0.066	0.019	0.042	0.060	0.000
Methionine+Cystine	0.025	0.026	0.039	0.043	0.026	0.000
Phenylalanine+Tyrosine	0.047	0.078	0.083	0.087	0.079	0.000
Tryptophan	0.007	0.009	0.011	0.014	0.017	0.000
Threonine	0.027	0.037	0.032	0.034	0.041	0.000
Valine	0.032	0.041	0.052	0.055	0.052	0.000
Essential Amino Acid	g/g total protein	quinoa	rice, brown	sorghum	tapioca	teff
Histidine	0.018	0.029	0.025	0.022	0.000	0.023
Isoleucine	0.025	0.036	0.042	0.038	0.000	0.038
Leucine	0.055	0.060	0.083	0.132	0.000	0.080
Lysine	0.051	0.054	0.038	0.020	0.000	0.028
Methionine+Cystine	0.025	0.036	0.035	0.026	0.000	0.050
Phenylalanine+Tyrosine	0.047	0.061	0.089	0.077	0.000	0.087
Tryptophan	0.007	0.012	0.013	0.011	0.000	0.010
Threonine	0.027	0.030	0.037	0.031	0.000	0.038
Valine	0.032	0.042	0.059	0.050	0.000	0.052