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Arrowroot vs. Cassava — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 02, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Arrowroot
vs
Cassava

Summary

Arrowroot is higher in minerals and vitamins. It is also lower in calories, carbs, and saturated fat.

On the other hand, cassava has lower sodium than arrowroot.

Introduction

We will compare cassava and arrowroot regarding nutrition and health impact.

What's The Actual Difference?

Arrowroot, also known as maranta, is a large perennial herb in the Marantaceae family. Cassava, also known as yuca or manioc, is native to South America and belongs to the Euphorbiaceae family. Cassava is a perennial plant, but it is grown as an annual crop. Cassava root has an earthy, slightly sweet, nutty flavor with a hint of bitterness. It benefits from being cooked with strong-flavored ingredients because it is mild. Arrowroot has almost no flavor and is allergy-friendly, making it an excellent choice for those who avoid corn, potatoes, or gluten.

Nutrition

The food varieties used in this article are raw cassava and raw arrowroot. At the bottom of this page, nutrition infographics visually show their differences.

Vitamins

Arrowroot has higher vitamin content than cassava. It contains more folate, Vitamin A, E, B1, B2, B3, B5, and B6.

100g of arrowroot can fully cover your daily folate need.

On the other hand, cassava has nine times more Vitamin C.

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 A +46.2%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +172.9%
Contains more Vitamin B6 +202.3%
Contains more Folate +1151.9%
Contains more Vitamin C +984.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +46.2%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +172.9%
Contains more Vitamin B6 +202.3%
Contains more Folate +1151.9%
Contains more Vitamin C +984.2%

Minerals

Arrowroot has more minerals than cassava. It provides seven times more iron and two times more magnesium.

It also has more zinc, phosphorus, potassium, and copper than cassava.

On the other hand, cassava has more calcium and less sodium.

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 Iron +722.2%
Contains more Magnesium +19%
Contains more Phosphorus +263%
Contains more Potassium +67.5%
Contains more Zinc +85.3%
Contains more Copper +21%
Contains more Calcium +166.7%
Contains less Sodium -46.2%
Contains more Manganese +120.7%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +722.2%
Contains more Magnesium +19%
Contains more Phosphorus +263%
Contains more Potassium +67.5%
Contains more Zinc +85.3%
Contains more Copper +21%
Contains more Calcium +166.7%
Contains less Sodium -46.2%
Contains more Manganese +120.7%
Equal in Selenium - 0.7

Calories

The number of calories of cassava is almost three times higher than that of arrowroot. Cassava contains 160 calories per 100g, whereas arrowroot contains only 65 calories per 100g.

Carbs

Cassava has 38 g of carbs, whereas arrowroot has 13.39g.

Fiber

Arrowroot has 1.3g of fiber per 100g, while cassava has 1.8g.

Glycemic Index

Arrowroot has a lower GI than cassava. The glycemic index of arrowroot is 58, while cassava has GI equal to 94.

Health Impact

Gluten-free

Cassava and arrowroot are gluten-free by nature. Their powder can be used in place of wheat flour. Arrowroot's resistant starch benefits gluten-free products by improving texture, crispness, and flavor [1].

Gut Health

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Both contain resistant starch, a type that bypasses digestion and has properties similar to soluble fiber.

The beneficial bacteria in your gut are fed by resistant starch, which may help reduce inflammation and promote digestive health [2].

Side Effects

Toxicity

Cassavas have the potential to produce solanine, a toxic glycoalkaloid. These plants can produce solanine, especially when exposed to sunlight or other unfavorable conditions. Diarrhea, vomiting, fever, and abdominal pains are all poisoning symptoms [3].

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 02, 2022
Medically reviewed by Igor Bussel

Infographic

Arrowroot vs Cassava infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +211.8%
Contains more Water +35.3%
Contains more Other +129%
Contains more Fats +40%
Contains more Carbs +184.2%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +211.8%
Contains more Water +35.3%
Contains more Other +129%
Contains more Fats +40%
Contains more Carbs +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +91.7%
Contains more Monounsaturated Fat +1775%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -47.3%
Contains more Polyunsaturated fat +91.7%
Contains more Monounsaturated Fat +1775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Cassava Opinion
Net carbs 12.09g 36.26g Cassava
Protein 4.24g 1.36g Arrowroot
Fats 0.2g 0.28g Cassava
Carbs 13.39g 38.06g Cassava
Calories 65kcal 160kcal Cassava
Sugar 1.7g Arrowroot
Fiber 1.3g 1.8g Cassava
Calcium 6mg 16mg Cassava
Iron 2.22mg 0.27mg Arrowroot
Magnesium 25mg 21mg Arrowroot
Phosphorus 98mg 27mg Arrowroot
Potassium 454mg 271mg Arrowroot
Sodium 26mg 14mg Cassava
Zinc 0.63mg 0.34mg Arrowroot
Copper 0.121mg 0.1mg Arrowroot
Manganese 0.174mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 19IU 13IU Arrowroot
Vitamin A RAE 1µg 1µg
Vitamin E 0.19mg Cassava
Vitamin C 1.9mg 20.6mg Cassava
Vitamin B1 0.143mg 0.087mg Arrowroot
Vitamin B2 0.059mg 0.048mg Arrowroot
Vitamin B3 1.693mg 0.854mg Arrowroot
Vitamin B5 0.292mg 0.107mg Arrowroot
Vitamin B6 0.266mg 0.088mg Arrowroot
Folate 338µg 27µg Arrowroot
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.039g 0.074g Arrowroot
Monounsaturated Fat 0.004g 0.075g Cassava
Polyunsaturated fat 0.092g 0.048g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Arrowroot
14%
Cassava
Minerals Daily Need Coverage Score
27%
Arrowroot
16%
Cassava

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 36)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.