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Arrowroot vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between arrowroot and oatmeal

  • Arrowroot has more folate and potassium; however, oatmeal is richer in iron, manganese, vitamin B2, vitamin B1, vitamin B3, vitamin A, selenium, and calcium.
  • Arrowroot covers your daily folate needs 74% more than oatmeal.
  • Oatmeal has 7 times less potassium than arrowroot. Arrowroot has 454mg of potassium, while oatmeal has 61mg.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of arrowroot is 58.

Specific food types used in this comparison are Arrowroot, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Arrowroot vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +644.3%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -46.9%
Contains more CalciumCalcium +1233.3%
Contains more IronIron +168.5%
Contains more ManganeseManganese +220.7%
Contains more SeleniumSelenium +614.3%
~equal in Magnesium ~26mg
~equal in Zinc ~0.62mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +668.2%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin B3Vitamin B3 +78.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.317mg
~equal in Vitamin B6 ~0.29mg
~equal in Vitamin B12 ~0µg

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% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +78.9%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +149.1%
Contains more FatsFats +580%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +9675%
Contains more Poly. FatPolyunsaturated fat +363%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Oatmeal DV% diff.
Folate 338µg 44µg 74%
Iron 2.22mg 5.96mg 47%
Manganese 0.174mg 0.558mg 17%
Vitamin A 1µg 130µg 14%
Vitamin B2 0.059mg 0.215mg 12%
Potassium 454mg 61mg 12%
Vitamin B1 0.143mg 0.26mg 10%
Vitamin B3 1.693mg 3.025mg 8%
Selenium 0.7µg 5µg 8%
Calcium 6mg 80mg 7%
Copper 0.121mg 0.066mg 6%
Protein 4.24g 2.37g 4%
Starch 10.37g 4%
Phosphorus 98mg 77mg 3%
Fiber 1.3g 1.7g 2%
Vitamin B6 0.266mg 0.29mg 2%
Polyunsaturated fat 0.092g 0.426g 2%
Vitamin C 1.9mg 0mg 2%
Fats 0.2g 1.36g 2%
Choline 4.7mg 1%
Sodium 26mg 49mg 1%
Saturated fat 0.039g 0.226g 1%
Monounsaturated fat 0.004g 0.391g 1%
Carbs 13.39g 11.67g 1%
Vitamin B5 0.292mg 0.317mg 1%
Calories 65kcal 68kcal 0%
Net carbs 12.09g 9.97g N/A
Magnesium 25mg 26mg 0%
Sugar 0.46g N/A
Zinc 0.63mg 0.62mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
27%
Arrowroot
45%
Oatmeal

Comparison summary

Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.