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  6. Arrowroot vs. Dried fruit

Arrowroot vs. Dried fruit — In-Depth Nutrition Comparison

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How are arrowroot and dried fruit different?

  • Arrowroot is higher in folate, vitamin B1, and vitamin B6; however, dried fruit is richer in vitamin A, copper, fiber, potassium, vitamin B3, and iron.
  • Daily need coverage for folate for arrowroot is 82% higher.
  • Arrowroot contains 10 times more vitamin B1 than dried fruit. While arrowroot contains 0.143mg of vitamin B1, dried fruit contains only 0.015mg.
  • Dried fruit has a lower glycemic index (31) than arrowroot (58).

Arrowroot, raw and Apricots, dried, sulfured, uncooked are the varieties used in this article.

Infographic

Arrowroot vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +61.5%
Contains more PhosphorusPhosphorus +38%
Contains more MagnesiumMagnesium +28%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +155.9%
Contains more IronIron +19.8%
Contains more CopperCopper +183.5%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +35.1%
Contains more SeleniumSelenium +214.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +90%
Contains more Vitamin B1Vitamin B1 +853.3%
Contains more Vitamin B6Vitamin B6 +86%
Contains more FolateFolate +3280%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more Vitamin B5Vitamin B5 +76.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Dried fruit DV% diff.
Folate 338µg 10µg 82%
Vitamin E 4.33mg 29%
Copper 0.121mg 0.343mg 25%
Fiber 1.3g 7.3g 24%
Potassium 454mg 1162mg 21%
Vitamin A 1µg 180µg 20%
Fructose 12.47g 16%
Carbs 13.39g 62.64g 16%
Vitamin B1 0.143mg 0.015mg 11%
Calories 65kcal 241kcal 9%
Vitamin B6 0.266mg 0.143mg 9%
Iron 2.22mg 2.66mg 6%
Vitamin B3 1.693mg 2.589mg 6%
Calcium 6mg 55mg 5%
Phosphorus 98mg 71mg 4%
Vitamin B5 0.292mg 0.516mg 4%
Vitamin K 3.1µg 3%
Selenium 0.7µg 2.2µg 3%
Choline 13.9mg 3%
Manganese 0.174mg 0.235mg 3%
Protein 4.24g 3.39g 2%
Zinc 0.63mg 0.39mg 2%
Magnesium 25mg 32mg 2%
Vitamin C 1.9mg 1mg 1%
Vitamin B2 0.059mg 0.074mg 1%
Sodium 26mg 10mg 1%
Fats 0.2g 0.51g 0%
Net carbs 12.09g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Saturated fat 0.039g 0.017g 0%
Monounsaturated fat 0.004g 0.074g 0%
Polyunsaturated fat 0.092g 0.074g 0%
Tryptophan 0.016mg 0%
Threonine 0.073mg 0%
Isoleucine 0.063mg 0%
Leucine 0.105mg 0%
Lysine 0.083mg 0%
Methionine 0.015mg 0%
Phenylalanine 0.062mg 0%
Valine 0.078mg 0%
Histidine 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +25.1%
Contains more WaterWater +161.4%
Contains more FatsFats +155%
Contains more CarbsCarbs +367.8%
Contains more OtherOther +81%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +24.3%
Contains less Sat. FatSaturated fat -56.4%
Contains more Mono. FatMonounsaturated fat +1750%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.