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Arrowroot vs. Potato — In-Depth Nutrition Comparison

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Differences between Arrowroot and Potato

  • Arrowroot has more Folate, Iron, and Vitamin B1, while Potato has more Vitamin C.
  • Arrowroot's daily need coverage for Folate is 78% higher.
  • Potato contains 2 times less Vitamin B1 than Arrowroot. Arrowroot contains 0.143mg of Vitamin B1, while Potato contains 0.064mg.

The food types used in this comparison are Arrowroot, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Arrowroot vs Potato 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.
Contains more Iron +105.6%
Contains more Phosphorus +40%
Contains more Zinc +75%
Contains more Selenium +75%
Contains more Calcium +150%
Contains more Magnesium +12%
Contains more Potassium +17.8%
Contains less Sodium -61.5%
Contains more Manganese +25.9%
Equal in Copper - 0.118
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% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Iron +105.6%
Contains more Phosphorus +40%
Contains more Zinc +75%
Contains more Selenium +75%
Contains more Calcium +150%
Contains more Magnesium +12%
Contains more Potassium +17.8%
Contains less Sodium -61.5%
Contains more Manganese +25.9%
Equal in Copper - 0.118

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.
:
5
Potato
Contains more Vitamin A +90%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +20.1%
Contains more Folate +1107.1%
Contains more Vitamin C +405.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +16.9%
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% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +90%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +20.1%
Contains more Folate +1107.1%
Contains more Vitamin C +405.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +16.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.6%
Contains more Fats +53.8%
Contains more Carbs +58%
Equal in Water - 74.89
Equal in Other - 1.33
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +69.6%
Contains more Fats +53.8%
Contains more Carbs +58%
Equal in Water - 74.89
Equal in Other - 1.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +61.4%
Contains less Saturated Fat -12.8%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +61.4%
Contains less Saturated Fat -12.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Potato Opinion
Net carbs 12.09g 18.95g Potato
Protein 4.24g 2.5g Arrowroot
Fats 0.2g 0.13g Arrowroot
Carbs 13.39g 21.15g Potato
Calories 65kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Arrowroot
Fiber 1.3g 2.2g Potato
Calcium 6mg 15mg Potato
Iron 2.22mg 1.08mg Arrowroot
Magnesium 25mg 28mg Potato
Phosphorus 98mg 70mg Arrowroot
Potassium 454mg 535mg Potato
Sodium 26mg 10mg Potato
Zinc 0.63mg 0.36mg Arrowroot
Copper 0.121mg 0.118mg Arrowroot
Manganese 0.174mg 0.219mg Potato
Selenium 0.7µg 0.4µg Arrowroot
Vitamin A 19IU 10IU Arrowroot
Vitamin A RAE 1µg 1µg
Vitamin E 0.04mg Potato
Vitamin C 1.9mg 9.6mg Potato
Vitamin B1 0.143mg 0.064mg Arrowroot
Vitamin B2 0.059mg 0.048mg Arrowroot
Vitamin B3 1.693mg 1.41mg Arrowroot
Vitamin B5 0.292mg 0.376mg Potato
Vitamin B6 0.266mg 0.311mg Potato
Folate 338µg 28µg Arrowroot
Vitamin K 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.039g 0.034g Potato
Monounsaturated Fat 0.004g 0.003g Arrowroot
Polyunsaturated fat 0.092g 0.057g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Potato
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
35%
Arrowroot
17%
Potato
Minerals Daily Need Coverage Score
27%
Arrowroot
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 28)
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 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.
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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.