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Sweet potato vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Arrowroot

  • Sweet potato is higher in Vitamin A RAE, Vitamin C, Manganese, Vitamin B5, and Fiber, yet Arrowroot is higher in Folate, Iron, and Phosphorus.
  • Sweet potato covers your daily Vitamin A RAE needs 107% more than Arrowroot.
  • Sweet potato contains 10 times more Vitamin C than Arrowroot. While Sweet potato contains 19.6mg of Vitamin C, Arrowroot contains only 1.9mg.

Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Arrowroot, raw.

Infographic

Sweet potato 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.
Contains more Calcium +533.3%
Contains more Copper +33.1%
Contains more Manganese +185.6%
Contains more Iron +221.7%
Contains more Phosphorus +81.5%
Contains less Sodium -27.8%
Contains more Zinc +96.9%
Contains more Selenium +250%
Equal in Magnesium - 25
Equal in Potassium - 454
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +533.3%
Contains more Copper +33.1%
Contains more Manganese +185.6%
Contains more Iron +221.7%
Contains more Phosphorus +81.5%
Contains less Sodium -27.8%
Contains more Zinc +96.9%
Contains more Selenium +250%
Equal in Magnesium - 25
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.
:
Contains more Vitamin A +101047.4%
Contains more Vitamin C +931.6%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B3 +13.9%
Contains more Folate +5533.3%
Equal in Vitamin B6 - 0.266
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +101047.4%
Contains more Vitamin C +931.6%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B5 +202.7%
Contains more Vitamin B1 +33.6%
Contains more Vitamin B3 +13.9%
Contains more Folate +5533.3%
Equal in Vitamin B6 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +54.7%
Contains more Protein +110.9%
Contains more Fats +33.3%
Equal in Water - 80.75
Equal in Other - 1.42
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Carbs +54.7%
Contains more Protein +110.9%
Contains more Fats +33.3%
Equal in Water - 80.75
Equal in Other - 1.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.092
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +100%
Equal in Polyunsaturated fat - 0.092

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Arrowroot Opinion
Net carbs 17.41g 12.09g Sweet potato
Protein 2.01g 4.24g Arrowroot
Fats 0.15g 0.2g Arrowroot
Carbs 20.71g 13.39g Sweet potato
Calories 90kcal 65kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Arrowroot
Fiber 3.3g 1.3g Sweet potato
Calcium 38mg 6mg Sweet potato
Iron 0.69mg 2.22mg Arrowroot
Magnesium 27mg 25mg Sweet potato
Phosphorus 54mg 98mg Arrowroot
Potassium 475mg 454mg Sweet potato
Sodium 36mg 26mg Arrowroot
Zinc 0.32mg 0.63mg Arrowroot
Copper 0.161mg 0.121mg Sweet potato
Manganese 0.497mg 0.174mg Sweet potato
Selenium 0.2µg 0.7µg Arrowroot
Vitamin A 19218IU 19IU Sweet potato
Vitamin A RAE 961µg 1µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 1.9mg Sweet potato
Vitamin B1 0.107mg 0.143mg Arrowroot
Vitamin B2 0.106mg 0.059mg Sweet potato
Vitamin B3 1.487mg 1.693mg Arrowroot
Vitamin B5 0.884mg 0.292mg Sweet potato
Vitamin B6 0.286mg 0.266mg Sweet potato
Folate 6µg 338µg Arrowroot
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.039g Arrowroot
Monounsaturated Fat 0.002g 0.004g Arrowroot
Polyunsaturated fat 0.092g 0.092g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
35%
Arrowroot
Minerals Daily Need Coverage Score
25%
Sweet potato
27%
Arrowroot

Comparison summary

Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 12)
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.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.