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Arrowroot vs. Penne — In-Depth Nutrition Comparison

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Summary of differences between arrowroot and penne

  • Arrowroot has more iron and potassium; however, penne is higher in calcium, fiber, and monounsaturated fat.
  • Arrowroot covers your daily need for iron, 18% more than penne.
  • Arrowroot has 4 times more potassium than penne. While arrowroot has 454mg of potassium, penne has only 122mg.
  • Arrowroot has less sodium.
  • The glycemic index of arrowroot is higher.

These are the specific foods used in this comparison Arrowroot, raw and KASHI Three Cheese Penne, frozen, unprepared.

Infographic

Arrowroot vs Penne 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%
Penne
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more PotassiumPotassium +272.1%
Contains more IronIron +177.5%
Contains more CopperCopper +∞%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +1383.3%
Contains more ZincZinc +74.6%
Contains more PhosphorusPhosphorus +20.4%

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%
Penne
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~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
Penne
3
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more WaterWater +11.5%
Contains more OtherOther +29.1%
Contains more ProteinProtein +34.4%
Contains more FatsFats +1900%
Contains more CarbsCarbs +25.5%

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
Penne
2
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +24900%
Contains more Poly. FatPolyunsaturated fat +334.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Penne DV% diff.
Folate 338µg 85%
Vitamin B6 0.266mg 20%
Iron 2.22mg 0.8mg 18%
Copper 0.121mg 13%
Vitamin B1 0.143mg 12%
Vitamin B3 1.693mg 11%
Sodium 26mg 248mg 10%
Potassium 454mg 122mg 10%
Saturated fat 0.039g 2.3g 10%
Calcium 6mg 89mg 8%
Manganese 0.174mg 8%
Vitamin B5 0.292mg 6%
Fiber 1.3g 2.7g 6%
Fats 0.2g 4g 6%
Vitamin B2 0.059mg 5%
Cholesterol 0mg 12mg 4%
Zinc 0.63mg 1.1mg 4%
Calories 65kcal 126kcal 3%
Phosphorus 98mg 118mg 3%
Protein 4.24g 5.7g 3%
Vitamin C 1.9mg 0mg 2%
Monounsaturated fat 0.004g 1g 2%
Polyunsaturated fat 0.092g 0.4g 2%
Selenium 0.7µg 1%
Magnesium 25mg 30mg 1%
Carbs 13.39g 16.8g 1%
Net carbs 12.09g 14.1g N/A
Sugar 1.9g N/A
Vitamin A 1µg 0%
Trans fat 0g 0.2g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Penne
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
0%
Penne
Minerals Daily Need Coverage Score
27%
Arrowroot
20%
Penne

Comparison summary

Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 15)
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.9g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 2.261g)
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
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

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.