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  6. Arrowroot vs. Plantain raw

Arrowroot vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between arrowroot and plantain raw

  • Arrowroot is richer in folate, iron, phosphorus, vitamin B1, and vitamin B3, yet plantain raw is richer in vitamin A and vitamin C.
  • Daily need coverage for folate for arrowroot is 79% higher.
  • Arrowroot contains 5 times more zinc than plantain raw. Arrowroot contains 0.63mg of zinc, while plantain raw contains 0.14mg.
  • Plantain raw has a lower glycemic index than arrowroot.

Food types used in this article are Arrowroot, raw and Plantains, raw.

Infographic

Arrowroot vs Plantain raw 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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +100%
Contains more IronIron +270%
Contains more CopperCopper +49.4%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +48%
Contains less SodiumSodium -84.6%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~499mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B3Vitamin B3 +146.8%
Contains more Vitamin B5Vitamin B5 +12.3%
Contains more FolateFolate +1436.4%
Contains more Vitamin CVitamin C +868.4%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B6Vitamin B6 +12.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Plantain raw DV% diff.
Folate 338µg 22µg 79%
Iron 2.22mg 0.6mg 20%
Vitamin C 1.9mg 18.4mg 18%
Phosphorus 98mg 34mg 9%
Vitamin B1 0.143mg 0.052mg 8%
Manganese 0.174mg 8%
Carbs 13.39g 31.89g 6%
Vitamin B3 1.693mg 0.686mg 6%
Protein 4.24g 1.3g 6%
Vitamin A 1µg 56µg 6%
Fiber 1.3g 2.3g 4%
Copper 0.121mg 0.081mg 4%
Zinc 0.63mg 0.14mg 4%
Vitamin B6 0.266mg 0.299mg 3%
Calories 65kcal 122kcal 3%
Magnesium 25mg 37mg 3%
Choline 13.5mg 2%
Vitamin K 0.7µg 1%
Vitamin B5 0.292mg 0.26mg 1%
Sodium 26mg 4mg 1%
Selenium 0.7µg 1.5µg 1%
Potassium 454mg 499mg 1%
Vitamin E 0.14mg 1%
Fats 0.2g 0.37g 0%
Net carbs 12.09g 29.59g N/A
Calcium 6mg 3mg 0%
Sugar 15g N/A
Vitamin B2 0.059mg 0.054mg 0%
Saturated fat 0.039g 0.143g 0%
Monounsaturated fat 0.004g 0.032g 0%
Polyunsaturated fat 0.092g 0.069g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +226.2%
Contains more WaterWater +23.7%
Contains more OtherOther +22.4%
Contains more FatsFats +85%
Contains more CarbsCarbs +138.2%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Poly. FatPolyunsaturated fat +33.3%
Contains more Mono. FatMonounsaturated fat +700%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.