Arrowhead, raw vs. Potato — In-Depth Nutrition Comparison
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What are the differences between arrowhead, raw and potatoes?
- Arrowhead, raw is higher in iron, phosphorus, potassium, protein, 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +14.6% |
| Contains more Vitamin KVitamin K | +∞% |
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% |
| Magnesium | 51mg | 23mg | 7% |
| Copper | 0.171mg | 0.11mg | 7% |
| Manganese | 0.36mg | 0.2mg | 7% |
| Vitamin B1 | 0.17mg | 0.081mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin B5 | 0.599mg | 0.295mg | 6% |
| Vitamin B3 | 1.65mg | 1.061mg | 4% |
| Vitamin B2 | 0.073mg | 0.032mg | 3% |
| Vitamin B6 | 0.26mg | 0.298mg | 3% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Calories | 99kcal | 77kcal | 1% |
| Carbs | 20.23g | 17.49g | 1% |
| Sodium | 22mg | 6mg | 1% |
| Selenium | 0.7µg | 0.4µg | 1% |
| Protein per 100 calories | 5.4g | 2.7g | N/A |
| Calories per 10 g protein | 186kcal | 376kcal | N/A |
| Weight per 100 calories | 101g | 130g | N/A |
| 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% |
~equal in
Water
~79.25g