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Oatmeal vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between oatmeal and arrowroot

  • Oatmeal has more iron, manganese, vitamin B2, vitamin B1, vitamin B3, vitamin A, selenium, and calcium; however, arrowroot is richer in folate and potassium.
  • Arrowroot covers your daily folate needs 74% more than oatmeal.
  • Arrowroot has 23 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while arrowroot has 19IU.
  • Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of arrowroot is 58.

Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Arrowroot, raw.

Infographic

Oatmeal vs Arrowroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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 CalciumCalcium +1233.3%
Contains more IronIron +168.5%
Contains more ManganeseManganese +220.7%
Contains more SeleniumSelenium +614.3%
Contains more PotassiumPotassium +644.3%
Contains more CopperCopper +83.3%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -46.9%
~equal in Magnesium ~25mg
~equal in Zinc ~0.63mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +264.4%
Contains more Vitamin B3Vitamin B3 +78.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +668.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B6 ~0.266mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 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 FatsFats +580%
Contains more ProteinProtein +78.9%
Contains more CarbsCarbs +14.7%
Contains more OtherOther +149.1%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 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 +9675%
Contains more Poly. FatPolyunsaturated fat +363%
Contains less Sat. FatSaturated fat -82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oatmeal Arrowroot DV% diff.
Folate 44µg 338µg 74%
Iron 5.96mg 2.22mg 47%
Manganese 0.558mg 0.174mg 17%
Vitamin A 130µg 1µg 14%
Vitamin B2 0.215mg 0.059mg 12%
Potassium 61mg 454mg 12%
Vitamin B1 0.26mg 0.143mg 10%
Vitamin B3 3.025mg 1.693mg 8%
Selenium 5µg 0.7µg 8%
Calcium 80mg 6mg 7%
Copper 0.066mg 0.121mg 6%
Protein 2.37g 4.24g 4%
Starch 10.37g 4%
Phosphorus 77mg 98mg 3%
Fiber 1.7g 1.3g 2%
Vitamin B6 0.29mg 0.266mg 2%
Polyunsaturated fat 0.426g 0.092g 2%
Vitamin C 0mg 1.9mg 2%
Fats 1.36g 0.2g 2%
Choline 4.7mg 1%
Sodium 49mg 26mg 1%
Saturated fat 0.226g 0.039g 1%
Monounsaturated fat 0.391g 0.004g 1%
Carbs 11.67g 13.39g 1%
Vitamin B5 0.317mg 0.292mg 1%
Calories 68kcal 65kcal 0%
Net carbs 9.97g 12.09g N/A
Magnesium 26mg 25mg 0%
Sugar 0.46g N/A
Zinc 0.62mg 0.63mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0%
Threonine 0.083mg 0%
Isoleucine 0.105mg 0%
Leucine 0.2mg 0%
Lysine 0.135mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.13mg 0%
Valine 0.151mg 0%
Histidine 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal 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
26%
Oatmeal
32%
Arrowroot
Minerals Daily Need Coverage Score
45%
Oatmeal
27%
Arrowroot

Comparison summary

Which food is richer in vitamins?
Oatmeal
Oatmeal is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.46g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.187g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 21)
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 minerals?
?
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.