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  6. Spinach vs. Arrowroot

Spinach vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Arrowroot

  • Spinach is higher in Vitamin A RAE, Manganese, Iron, Magnesium, Vitamin B2, Calcium, and Vitamin C, yet Arrowroot is higher in Folate, Vitamin B3, and Phosphorus.
  • Spinach covers your daily Vitamin A RAE needs 58% more than Arrowroot.
  • Spinach contains 23 times more Calcium than Arrowroot. While Spinach contains 136mg of Calcium, Arrowroot contains only 6mg.

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

Infographic

Spinach 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.
Spinach
Spinach
8
:
2
Arrowroot
Arrowroot
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%
Contains more Phosphorus +75%
Contains less Sodium -62.9%
Equal in Potassium - 454
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
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%
Contains more Phosphorus +75%
Contains less Sodium -62.9%
Equal in Potassium - 454

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.
Spinach
Spinach
5
:
5
Arrowroot
Arrowroot
Contains more Vitamin A +55063.2%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +245.5%
Contains more Vitamin B5 +101.4%
Contains more Folate +131.5%
Equal in Vitamin B6 - 0.266
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%
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%
Contains more Vitamin A +55063.2%
Contains more Vitamin C +415.8%
Contains more Vitamin B2 +300%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +245.5%
Contains more Vitamin B5 +101.4%
Contains more Folate +131.5%
Equal in Vitamin B6 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Arrowroot
Arrowroot
Contains more Fats +30%
Contains more Water +13%
Contains more Other +27.5%
Contains more Protein +42.8%
Contains more Carbs +257.1%
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
Arrowroot
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 Fats +30%
Contains more Water +13%
Contains more Other +27.5%
Contains more Protein +42.8%
Contains more Carbs +257.1%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.