Arrowhead, raw vs. Potato — In-Depth Nutrition Comparison
Compare
What are the differences between arrowhead, raw and potatoes?
- Arrowhead, raw is higher in iron, phosphorus, potassium, vitamin B1, manganese, copper, magnesium, and vitamin B5, yet potatoes are higher in vitamin C.
- Arrowhead, raw's daily need coverage for iron is 22% more.
- Arrowhead, raw has 3 times more phosphorus than potatoes. While arrowhead, raw has 174mg of phosphorus, potatoes have only 57mg.
We used Arrowhead, raw and Potatoes, flesh, and skin, raw types in this article.
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 MagnesiumMagnesium | +121.7% |
| Contains more PotassiumPotassium | +116.9% |
| Contains more IronIron | +217.3% |
| Contains more CopperCopper | +55.5% |
| Contains more PhosphorusPhosphorus | +205.3% |
| Contains more ManganeseManganese | +80% |
| Contains more SeleniumSelenium | +75% |
| Contains more CalciumCalcium | +20% |
| Contains less SodiumSodium | -72.7% |
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 B1Vitamin B1 | +109.9% |
| Contains more Vitamin B2Vitamin B2 | +128.1% |
| Contains more Vitamin B3Vitamin B3 | +55.5% |
| Contains more Vitamin B5Vitamin B5 | +103.1% |
| Contains more Vitamin CVitamin C | +1690.9% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.57mg | 0.81mg | 22% |
| Vitamin C | 1.1mg | 19.7mg | 21% |
| Phosphorus | 174mg | 57mg | 17% |
| Potassium | 922mg | 425mg | 15% |
| Fiber | 2.1g | 8% | |
| Protein | 5.33g | 2.05g | 7% |
| Copper | 0.171mg | 0.11mg | 7% |
| Manganese | 0.36mg | 0.2mg | 7% |
| Vitamin B1 | 0.17mg | 0.081mg | 7% |
| Magnesium | 51mg | 23mg | 7% |
| Vitamin B5 | 0.599mg | 0.295mg | 6% |
| Starch | 15.29g | 6% | |
| Vitamin B3 | 1.65mg | 1.061mg | 4% |
| Vitamin B6 | 0.26mg | 0.298mg | 3% |
| Vitamin B2 | 0.073mg | 0.032mg | 3% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Selenium | 0.7µg | 0.4µg | 1% |
| Calories | 99kcal | 77kcal | 1% |
| Sodium | 22mg | 6mg | 1% |
| Carbs | 20.23g | 17.49g | 1% |
| Fats | 0.29g | 0.09g | 0% |
| Net carbs | 20.23g | 15.39g | N/A |
| Calcium | 10mg | 12mg | 0% |
| Sugar | 0.82g | N/A | |
| Zinc | 0.28mg | 0.3mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Folate | 14µg | 15µg | 0% |
| Saturated fat | 0.025g | 0% | |
| Monounsaturated fat | 0.002g | 0% | |
| Polyunsaturated fat | 0.042g | 0% | |
| Tryptophan | 0.021mg | 0% | |
| Threonine | 0.067mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.098mg | 0% | |
| Lysine | 0.107mg | 0% | |
| Methionine | 0.032mg | 0% | |
| Phenylalanine | 0.081mg | 0% | |
| Valine | 0.103mg | 0% | |
| Histidine | 0.035mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.33 g
Fats:
0.29 g
Carbs:
20.23 g
Water:
72.48 g
Other:
1.67 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +160% |
| Contains more FatsFats | +222.2% |
| Contains more CarbsCarbs | +15.7% |
| Contains more OtherOther | +49.1% |
~equal in
Water
~79.25g