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  6. Spinach raw vs. Arrowroot

Spinach raw vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between spinach raw and arrowroot

  • Spinach raw is richer in vitamin A, manganese, vitamin C, magnesium, vitamin B2, calcium, and iron, yet arrowroot is richer in folate, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin A for spinach raw is 187% higher.
  • Spinach raw contains 17 times more calcium than arrowroot. Spinach raw contains 99mg of calcium, while arrowroot contains 6mg.
  • Spinach raw has a lower glycemic index than arrowroot.

Food types used in this article are Spinach, raw and Arrowroot, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
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 +216%
Contains more CalciumCalcium +1550%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +22.1%
Contains more ManganeseManganese +415.5%
Contains more SeleniumSelenium +42.9%
Contains more ZincZinc +18.9%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -67.1%
~equal in Copper ~0.121mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 CVitamin C +1378.9%
Contains more Vitamin AVitamin A +46800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +220.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +133.8%
Contains more Vitamin B5Vitamin B5 +349.2%
Contains more Vitamin B6Vitamin B6 +36.4%
Contains more FolateFolate +74.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Arrowroot DV% diff.
Vitamin K 482.9µg 402%
Vitamin A 469µg 1µg 52%
Folate 194µg 338µg 36%
Manganese 0.897mg 0.174mg 31%
Vitamin C 28.1mg 1.9mg 29%
Vitamin E 2.03mg 14%
Magnesium 79mg 25mg 13%
Vitamin B2 0.189mg 0.059mg 10%
Calcium 99mg 6mg 9%
Phosphorus 49mg 98mg 7%
Iron 2.71mg 2.22mg 6%
Vitamin B3 0.724mg 1.693mg 6%
Vitamin B6 0.195mg 0.266mg 5%
Vitamin B5 0.065mg 0.292mg 5%
Vitamin B1 0.078mg 0.143mg 5%
Fiber 2.2g 1.3g 4%
Choline 19.3mg 4%
Potassium 558mg 454mg 3%
Protein 2.86g 4.24g 3%
Carbs 3.63g 13.39g 3%
Calories 23kcal 65kcal 2%
Sodium 79mg 26mg 2%
Selenium 1µg 0.7µg 1%
Zinc 0.53mg 0.63mg 1%
Copper 0.13mg 0.121mg 1%
Fats 0.39g 0.2g 0%
Net carbs 1.43g 12.09g N/A
Sugar 0.42g N/A
Saturated fat 0.063g 0.039g 0%
Monounsaturated fat 0.01g 0.004g 0%
Polyunsaturated fat 0.165g 0.092g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +95%
Contains more WaterWater +13.2%
Contains more OtherOther +21.1%
Contains more ProteinProtein +48.3%
Contains more CarbsCarbs +268.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +150%
Contains more Poly. FatPolyunsaturated fat +79.3%
Contains less Sat. FatSaturated fat -38.1%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.