Quinoa vs. Arrowroot — In-Depth Nutrition Comparison
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The main differences between quinoa and arrowroot
- Quinoa is richer in manganese, magnesium, copper, phosphorus, and fiber, yet arrowroot is richer in folate, vitamin B6, iron, potassium, and vitamin B3.
- Daily need coverage for folate for arrowroot is 74% higher.
- Quinoa contains 4 times more manganese than arrowroot. Quinoa contains 0.631mg of manganese, while arrowroot contains 0.174mg.
Food types used in this article are Quinoa, cooked and Arrowroot, raw.
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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.
| Contains more MagnesiumMagnesium | +156% |
| Contains more CalciumCalcium | +183.3% |
| Contains more CopperCopper | +58.7% |
| Contains more ZincZinc | +73% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains less SodiumSodium | -73.1% |
| Contains more ManganeseManganese | +262.6% |
| Contains more SeleniumSelenium | +300% |
| Contains more PotassiumPotassium | +164% |
| Contains more IronIron | +49% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +86.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.6% |
| Contains more Vitamin B3Vitamin B3 | +310.9% |
| Contains more Vitamin B6Vitamin B6 | +116.3% |
| Contains more FolateFolate | +704.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 42µg | 338µg | 74% |
| Manganese | 0.631mg | 0.174mg | 20% |
| Vitamin B6 | 0.123mg | 0.266mg | 11% |
| Iron | 1.49mg | 2.22mg | 9% |
| Magnesium | 64mg | 25mg | 9% |
| Potassium | 172mg | 454mg | 8% |
| Vitamin B3 | 0.412mg | 1.693mg | 8% |
| Copper | 0.192mg | 0.121mg | 8% |
| Phosphorus | 152mg | 98mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.092g | 7% |
| Vitamin B5 | 0.292mg | 6% | |
| Fiber | 2.8g | 1.3g | 6% |
| Vitamin B2 | 0.11mg | 0.059mg | 4% |
| Selenium | 2.8µg | 0.7µg | 4% |
| Zinc | 1.09mg | 0.63mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Vitamin B1 | 0.107mg | 0.143mg | 3% |
| Calories | 120kcal | 65kcal | 3% |
| Fats | 1.92g | 0.2g | 3% |
| Carbs | 21.3g | 13.39g | 3% |
| Vitamin C | 0mg | 1.9mg | 2% |
| Sodium | 7mg | 26mg | 1% |
| Monounsaturated fat | 0.528g | 0.004g | 1% |
| Calcium | 17mg | 6mg | 1% |
| Saturated fat | 0.231g | 0.039g | 1% |
| Protein | 4.4g | 4.24g | 0% |
| Net carbs | 18.5g | 12.09g | N/A |
| Sugar | 0.87g | N/A | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +860% |
| Contains more CarbsCarbs | +59.1% |
| Contains more WaterWater | +12.8% |
| Contains more OtherOther | +84.4% |
~equal in
Protein
~4.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13100% |
| Contains more Poly. FatPolyunsaturated fat | +1071.7% |
| Contains less Sat. FatSaturated fat | -83.1% |
