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Arrowroot vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between arrowroot and spelt?

  • Arrowroot is higher in folate, yet spelt is higher in manganese, copper, phosphorus, fiber, vitamin B3, iron, magnesium, zinc, and selenium.
  • Spelt's daily need coverage for manganese is 122% more.
  • Arrowroot has 8 times more folate than spelt. While arrowroot has 338µg of folate, spelt has only 45µg.

We used Arrowroot, raw and Spelt, uncooked types in this article.

Infographic

Arrowroot vs Spelt 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%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Contains more PotassiumPotassium +17%
Contains more MagnesiumMagnesium +444%
Contains more CalciumCalcium +350%
Contains more IronIron +100%
Contains more CopperCopper +322.3%
Contains more ZincZinc +420.6%
Contains more PhosphorusPhosphorus +309.2%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +1614.4%
Contains more SeleniumSelenium +1571.4%

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%
Spelt
6
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% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +651.1%
Contains more Vitamin B1Vitamin B1 +154.5%
Contains more Vitamin B2Vitamin B2 +91.5%
Contains more Vitamin B3Vitamin B3 +304.2%
Contains more Vitamin B5Vitamin B5 +265.8%
~equal in Vitamin D ~µg
~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
Spelt
4
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Contains more WaterWater +632.8%
Contains more ProteinProtein +243.6%
Contains more FatsFats +1115%
Contains more CarbsCarbs +424.2%
Contains more OtherOther +26.1%

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
Spelt
2
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +11025%
Contains more Poly. FatPolyunsaturated fat +1267.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Spelt DV% diff.
Manganese 0.174mg 2.983mg 122%
Folate 338µg 45µg 73%
Phosphorus 98mg 401mg 43%
Copper 0.121mg 0.511mg 43%
Fiber 1.3g 10.7g 38%
Vitamin B3 1.693mg 6.843mg 32%
Iron 2.22mg 4.44mg 28%
Magnesium 25mg 136mg 26%
Zinc 0.63mg 3.28mg 24%
Starch 53.92g 22%
Protein 4.24g 14.57g 21%
Selenium 0.7µg 11.7µg 20%
Carbs 13.39g 70.19g 19%
Vitamin B1 0.143mg 0.364mg 18%
Vitamin B5 0.292mg 1.068mg 16%
Calories 65kcal 338kcal 14%
Polyunsaturated fat 0.092g 1.258g 8%
Vitamin E 0.79mg 5%
Vitamin B2 0.059mg 0.113mg 4%
Fats 0.2g 2.43g 3%
Vitamin B6 0.266mg 0.23mg 3%
Vitamin K 3.6µg 3%
Potassium 454mg 388mg 2%
Calcium 6mg 27mg 2%
Saturated fat 0.039g 0.406g 2%
Vitamin C 1.9mg 0mg 2%
Sodium 26mg 8mg 1%
Monounsaturated fat 0.004g 0.445g 1%
Net carbs 12.09g 59.49g N/A
Sugar 6.82g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.132mg 0%
Threonine 0.443mg 0%
Isoleucine 0.552mg 0%
Leucine 1.07mg 0%
Lysine 0.409mg 0%
Methionine 0.258mg 0%
Phenylalanine 0.737mg 0%
Valine 0.681mg 0%
Histidine 0.36mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.065g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Spelt
Minerals Daily Need Coverage Score
27%
Arrowroot
119%
Spelt

Comparison summary

Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 18mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 6.82g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.367g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 5)
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 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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.