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  6. Arrowroot vs. Coconut milk

Arrowroot vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between arrowroot and coconut milk

  • Arrowroot is richer in folate, vitamin B6, vitamin B1, iron, vitamin B3, and potassium, yet coconut milk is richer in manganese, copper, and selenium.
  • Daily need coverage for saturated fat for coconut milk is 106% higher.
  • Arrowroot contains 21 times more folate than coconut milk. Arrowroot contains 338µg of folate, while coconut milk contains 16µg.
  • Arrowroot contains less saturated fat.
  • Arrowroot has a lower glycemic index than coconut milk.

Food types used in this article are Arrowroot, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Arrowroot vs Coconut milk infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +35.4%
Contains more MagnesiumMagnesium +48%
Contains more CalciumCalcium +166.7%
Contains more CopperCopper +119.8%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +426.4%
Contains more SeleniumSelenium +785.7%
~equal in Zinc ~0.67mg
~equal in Phosphorus ~100mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +450%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +122.8%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +706.1%
Contains more FolateFolate +2012.5%
Contains more Vitamin CVitamin C +47.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Coconut milk DV% diff.
Saturated fat 0.039g 21.14g 96%
Folate 338µg 16µg 81%
Fats 0.2g 23.84g 36%
Manganese 0.174mg 0.916mg 32%
Vitamin B6 0.266mg 0.033mg 18%
Copper 0.121mg 0.266mg 16%
Vitamin B1 0.143mg 0.026mg 10%
Selenium 0.7µg 6.2µg 10%
Calories 65kcal 230kcal 8%
Iron 2.22mg 1.64mg 7%
Potassium 454mg 263mg 6%
Vitamin B3 1.693mg 0.76mg 6%
Vitamin B2 0.059mg 0mg 5%
Fiber 1.3g 2.2g 4%
Protein 4.24g 2.29g 4%
Magnesium 25mg 37mg 3%
Monounsaturated fat 0.004g 1.014g 3%
Carbs 13.39g 5.54g 3%
Vitamin B5 0.292mg 0.183mg 2%
Choline 8.5mg 2%
Calcium 6mg 16mg 1%
Polyunsaturated fat 0.092g 0.261g 1%
Vitamin E 0.15mg 1%
Vitamin C 1.9mg 2.8mg 1%
Net carbs 12.09g 3.34g N/A
Sugar 3.34g N/A
Zinc 0.63mg 0.67mg 0%
Phosphorus 98mg 100mg 0%
Sodium 26mg 15mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +85.2%
Contains more CarbsCarbs +141.7%
Contains more WaterWater +19.4%
Contains more OtherOther +100%
Contains more FatsFats +11820%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +25250%
Contains more Poly. FatPolyunsaturated fat +183.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.