Arrowroot vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between arrowroot and semolina
- Arrowroot has more folate, iron, and potassium; however, semolina is higher in manganese, selenium, vitamin B3, copper, vitamin B6, phosphorus, and vitamin B5.
- Arrowroot covers your daily need for folate, 83% more than semolina.
- Arrowroot has 3 times more iron than semolina. While arrowroot has 2.22mg of iron, semolina has only 0.74mg.
These are the specific foods used in this comparison Arrowroot, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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.
| Contains more PotassiumPotassium | +160.9% |
| Contains more IronIron | +200% |
| Contains more CalciumCalcium | +1083.3% |
| Contains more CopperCopper | +134.7% |
| Contains more ZincZinc | +61.9% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -92.3% |
| Contains more ManganeseManganese | +494.8% |
| Contains more SeleniumSelenium | +2742.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +18% |
| Contains more FolateFolate | +4125% |
| Contains more Vitamin B1Vitamin B1 | +56.6% |
| Contains more Vitamin B3Vitamin B3 | +198.2% |
| Contains more Vitamin B5Vitamin B5 | +130.1% |
| Contains more Vitamin B6Vitamin B6 | +69.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 338µg | 8µg | 83% |
| Manganese | 0.174mg | 1.035mg | 37% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Starch | 68.29g | 28% | |
| Carbs | 13.39g | 80.89g | 23% |
| Vitamin B3 | 1.693mg | 5.048mg | 21% |
| Iron | 2.22mg | 0.74mg | 19% |
| Copper | 0.121mg | 0.284mg | 18% |
| Calories | 65kcal | 374kcal | 15% |
| Vitamin B6 | 0.266mg | 0.452mg | 14% |
| Phosphorus | 98mg | 153mg | 8% |
| Vitamin B5 | 0.292mg | 0.672mg | 8% |
| Potassium | 454mg | 174mg | 8% |
| Calcium | 6mg | 71mg | 7% |
| Protein | 4.24g | 7.51g | 7% |
| Vitamin B1 | 0.143mg | 0.224mg | 7% |
| Zinc | 0.63mg | 1.02mg | 4% |
| Vitamin C | 1.9mg | 0mg | 2% |
| Polyunsaturated fat | 0.092g | 0.322g | 2% |
| Fiber | 1.3g | 1.8g | 2% |
| Monounsaturated fat | 0.004g | 0.258g | 1% |
| Saturated fat | 0.039g | 0.294g | 1% |
| Fats | 0.2g | 1.03g | 1% |
| Vitamin B2 | 0.059mg | 0.05mg | 1% |
| Sodium | 26mg | 2mg | 1% |
| Net carbs | 12.09g | 79.09g | N/A |
| Magnesium | 25mg | 27mg | 0% |
| Sugar | 0.33g | N/A | |
| Vitamin E | 0.03mg | 0% | |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.103mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.339mg | 0% | |
| Leucine | 0.656mg | 0% | |
| Lysine | 0.215mg | 0% | |
| Methionine | 0.183mg | 0% | |
| Phenylalanine | 0.398mg | 0% | |
| Valine | 0.47mg | 0% | |
| Histidine | 0.185mg | 0% | |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +719% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +77.1% |
| Contains more FatsFats | +415% |
| Contains more CarbsCarbs | +504.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -86.7% |
| Contains more Mono. FatMonounsaturated fat | +6350% |
| Contains more Poly. FatPolyunsaturated fat | +250% |
