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Wheat Bread vs. Arrowroot — In-Depth Nutrition Comparison

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Important differences between wheat Bread and arrowroot

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B2, vitamin B1, iron, calcium, and fiber; however, arrowroot has more folate.
  • Arrowroot's daily need coverage for folate is 63% more.
  • Wheat Bread has 48 times more selenium than arrowroot. Wheat Bread has 33.4µg of selenium, while arrowroot has 0.7µg.
  • Arrowroot is lower in sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Arrowroot, raw.

Infographic

Wheat Bread vs Arrowroot 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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%
Contains more MagnesiumMagnesium +136%
Contains more CalciumCalcium +2650%
Contains more IronIron +84.2%
Contains more CopperCopper +63.6%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +91.8%
Contains more ManganeseManganese +691.4%
Contains more SeleniumSelenium +4671.4%
Contains more PotassiumPotassium +103.6%
Contains less SodiumSodium -95.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +207%
Contains more Vitamin B2Vitamin B2 +547.5%
Contains more Vitamin B3Vitamin B3 +269.2%
Contains more Vitamin B5Vitamin B5 +56.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +73.9%
Contains more FolateFolate +293%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +205.7%
Contains more FatsFats +2035%
Contains more CarbsCarbs +316.5%
Contains more OtherOther +95.1%
Contains more WaterWater +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +25375%
Contains more Poly. FatPolyunsaturated fat +1769.6%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Arrowroot DV% diff.
Folate 86µg 338µg 63%
Selenium 33.4µg 0.7µg 59%
Manganese 1.377mg 0.174mg 52%
Vitamin B3 6.25mg 1.693mg 28%
Vitamin B1 0.439mg 0.143mg 25%
Vitamin B2 0.382mg 0.059mg 25%
Sodium 601mg 26mg 25%
Iron 4.09mg 2.22mg 23%
Protein 12.96g 4.24g 17%
Calcium 165mg 6mg 16%
Carbs 55.77g 13.39g 14%
Fiber 4.7g 1.3g 14%
Phosphorus 188mg 98mg 13%
Calories 313kcal 65kcal 12%
Polyunsaturated fat 1.72g 0.092g 11%
Vitamin B6 0.153mg 0.266mg 9%
Copper 0.198mg 0.121mg 9%
Zinc 1.47mg 0.63mg 8%
Magnesium 59mg 25mg 8%
Potassium 223mg 454mg 7%
Fats 4.27g 0.2g 6%
Vitamin K 5.7µg 5%
Saturated fat 0.989g 0.039g 4%
Choline 22.1mg 4%
Vitamin B5 0.456mg 0.292mg 3%
Monounsaturated fat 1.019g 0.004g 3%
Vitamin C 0.2mg 1.9mg 2%
Vitamin E 0.24mg 2%
Net carbs 51.07g 12.09g N/A
Sugar 6.42g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.092mg 0%
Threonine 0.299mg 0%
Isoleucine 0.258mg 0%
Leucine 0.461mg 0%
Lysine 0.215mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.315mg 0%
Valine 0.31mg 0%
Histidine 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Arrowroot
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
36%
Wheat Bread
32%
Arrowroot
Minerals Daily Need Coverage Score
89%
Wheat Bread
27%
Arrowroot

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.95g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 2)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.3)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. 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.