Arrowroot vs. Cassava — Health Impact and Nutrition Comparison

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.

Arrowroot

6

Cassava

4

Contains more Vitamin B1Vitamin B1	+64.4%
Contains more Vitamin B2Vitamin B2	+22.9%
Contains more Vitamin B3Vitamin B3	+98.2%
Contains more Vitamin B5Vitamin B5	+172.9%
Contains more Vitamin B6Vitamin B6	+202.3%
Contains more FolateFolate	+1151.9%

Contains more Vitamin CVitamin C

+984.2%

~equal in Vitamin A ~1µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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.

Arrowroot

6

Cassava

3

Contains more MagnesiumMagnesium	+19%
Contains more PotassiumPotassium	+67.5%
Contains more IronIron	+722.2%
Contains more CopperCopper	+21%
Contains more ZincZinc	+85.3%
Contains more PhosphorusPhosphorus	+263%

Contains more CalciumCalcium	+166.7%
Contains less SodiumSodium	-46.2%
Contains more ManganeseManganese	+120.7%

~equal in Selenium ~0.7µg

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.

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

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].

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].