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Arrowroot vs. Crouton — In-Depth Nutrition Comparison

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How are arrowroot and crouton different?

  • Arrowroot is higher in folate and vitamin B6; however, crouton is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, fiber, and manganese.
  • Daily need coverage for selenium for crouton is 67% higher.
  • Arrowroot contains 10 times more vitamin B6 than crouton. While arrowroot contains 0.266mg of vitamin B6, crouton contains only 0.026mg.
  • Arrowroot has less sodium.
  • Arrowroot has a lower glycemic index (58) than crouton (72).

Arrowroot, raw and Croutons, plain are the varieties used in this article.

Infographic

Arrowroot vs Crouton infographic
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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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more PotassiumPotassium +266.1%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +24%
Contains more CalciumCalcium +1166.7%
Contains more IronIron +83.8%
Contains more CopperCopper +34.7%
Contains more ZincZinc +41.3%
Contains more PhosphorusPhosphorus +17.3%
Contains more ManganeseManganese +187.4%
Contains more SeleniumSelenium +5257.1%

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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +923.1%
Contains more FolateFolate +156.1%
Contains more Vitamin B1Vitamin B1 +335.7%
Contains more Vitamin B2Vitamin B2 +361%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin B5Vitamin B5 +46.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1368.2%
Contains more ProteinProtein +180.7%
Contains more FatsFats +3200%
Contains more CarbsCarbs +448.9%
Contains more OtherOther +76.1%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +76375%
Contains more Poly. FatPolyunsaturated fat +1283.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Crouton
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Crouton DV% diff.
Selenium 0.7µg 37.5µg 67%
Folate 338µg 132µg 52%
Vitamin B1 0.143mg 0.623mg 40%
Sodium 26mg 698mg 29%
Iron 2.22mg 4.08mg 23%
Vitamin B3 1.693mg 5.439mg 23%
Carbs 13.39g 73.5g 20%
Vitamin B6 0.266mg 0.026mg 18%
Calories 65kcal 407kcal 17%
Vitamin B2 0.059mg 0.272mg 16%
Protein 4.24g 11.9g 15%
Fiber 1.3g 5.1g 15%
Manganese 0.174mg 0.5mg 14%
Potassium 454mg 124mg 10%
Fats 0.2g 6.6g 10%
Polyunsaturated fat 0.092g 1.273g 8%
Monounsaturated fat 0.004g 3.059g 8%
Calcium 6mg 76mg 7%
Saturated fat 0.039g 1.51g 7%
Copper 0.121mg 0.163mg 5%
Vitamin B5 0.292mg 0.429mg 3%
Vitamin C 1.9mg 0mg 2%
Phosphorus 98mg 115mg 2%
Zinc 0.63mg 0.89mg 2%
Magnesium 25mg 31mg 1%
Net carbs 12.09g 68.4g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.14mg 0%
Threonine 0.337mg 0%
Isoleucine 0.456mg 0%
Leucine 0.832mg 0%
Lysine 0.278mg 0%
Methionine 0.211mg 0%
Phenylalanine 0.586mg 0%
Valine 0.514mg 0%
Histidine 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Arrowroot
35%
Crouton
Minerals Daily Need Coverage Score
27%
Arrowroot
70%
Crouton

Comparison summary

Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 672mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 1.471g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 14)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.