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  6. Arrowroot vs. Spinach

Arrowroot vs. Spinach — In-Depth Nutrition Comparison

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A recap on differences between Arrowroot and Spinach

  • Arrowroot is higher in Folate, Vitamin B3, and Phosphorus, yet Spinach is higher in Vitamin A RAE, Manganese, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin C.
  • Spinach covers your daily Vitamin A RAE needs 58% more than Arrowroot.
  • Arrowroot contains 3 times more Vitamin B3 than Spinach. While Arrowroot contains 1.693mg of Vitamin B3, Spinach contains only 0.49mg.

Food varieties used in this article are Arrowroot, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Arrowroot vs Spinach 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.
Arrowroot
Arrowroot
2
:
8
Spinach
Spinach
Contains more Phosphorus +75%
Contains less Sodium -62.9%
Contains more Calcium +2166.7%
Contains more Iron +60.8%
Contains more Magnesium +248%
Contains more Zinc +20.6%
Contains more Copper +43.8%
Contains more Manganese +437.4%
Contains more Selenium +114.3%
Equal in Potassium - 466
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +75%
Contains less Sodium -62.9%
Contains more Calcium +2166.7%
Contains more Iron +60.8%
Contains more Magnesium +248%
Contains more Zinc +20.6%
Contains more Copper +43.8%
Contains more Manganese +437.4%
Contains more Selenium +114.3%
Equal in Potassium - 466

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.
Arrowroot
Arrowroot
5
:
5
Spinach
Spinach
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +245.5%
Contains more Vitamin B5 +101.4%
Contains more Folate +131.5%
Contains more Vitamin A +55063.2%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +300%
Equal in Vitamin B6 - 0.242
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +245.5%
Contains more Vitamin B5 +101.4%
Contains more Folate +131.5%
Contains more Vitamin A +55063.2%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +300%
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
2
:
3
Spinach
Spinach
Contains more Protein +42.8%
Contains more Carbs +257.1%
Contains more Fats +30%
Contains more Water +13%
Contains more Other +27.5%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Protein +42.8%
Contains more Carbs +257.1%
Contains more Fats +30%
Contains more Water +13%
Contains more Other +27.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Spinach
Spinach
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +18.5%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +18.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Spinach
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium 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 Spinach Opinion
Net carbs 12.09g 1.35g Arrowroot
Protein 4.24g 2.97g Arrowroot
Fats 0.2g 0.26g Spinach
Carbs 13.39g 3.75g Arrowroot
Calories 65kcal 23kcal Arrowroot
Sugar 0.43g Arrowroot
Fiber 1.3g 2.4g Spinach
Calcium 6mg 136mg Spinach
Iron 2.22mg 3.57mg Spinach
Magnesium 25mg 87mg Spinach
Phosphorus 98mg 56mg Arrowroot
Potassium 454mg 466mg Spinach
Sodium 26mg 70mg Arrowroot
Zinc 0.63mg 0.76mg Spinach
Copper 0.121mg 0.174mg Spinach
Manganese 0.174mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 19IU 10481IU Spinach
Vitamin A RAE 1µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 1.9mg 9.8mg Spinach
Vitamin B1 0.143mg 0.095mg Arrowroot
Vitamin B2 0.059mg 0.236mg Spinach
Vitamin B3 1.693mg 0.49mg Arrowroot
Vitamin B5 0.292mg 0.145mg Arrowroot
Vitamin B6 0.266mg 0.242mg Arrowroot
Folate 338µg 146µg Arrowroot
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.039g 0.043g Arrowroot
Monounsaturated Fat 0.004g 0.006g Spinach
Polyunsaturated fat 0.092g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Arrowroot
183%
Spinach
Minerals Daily Need Coverage Score
27%
Arrowroot
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.004g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.