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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

Arrowroot vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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%
~equal in Magnesium ~27mg

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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +6350%
Contains more Poly. FatPolyunsaturated fat +250%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Semolina 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
27%
Arrowroot
52%
Semolina

Comparison summary

Which food contains less Sodium?
Semolina
Semolina contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Semolina
Semolina is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.255g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.