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  6. Arrowroot vs. Corn raw

Arrowroot vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between arrowroot and corn raw

  • Arrowroot is richer in folate, iron, vitamin B6, copper, and potassium, yet corn raw is richer in vitamin B5 and vitamin C.
  • Daily need coverage for folate for arrowroot is 74% higher.
  • Arrowroot contains 4 times more iron than corn raw. Arrowroot contains 2.22mg of iron, while corn raw contains 0.52mg.

Food types used in this article are Arrowroot, raw and Corn, sweet, yellow, raw.

Infographic

Arrowroot vs Corn raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +68.1%
Contains more IronIron +326.9%
Contains more CopperCopper +124.1%
Contains more ZincZinc +37%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +48%
Contains less SodiumSodium -42.3%
~equal in Phosphorus ~89mg
~equal in Manganese ~0.163mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin B6Vitamin B6 +186%
Contains more FolateFolate +704.8%
Contains more Vitamin CVitamin C +257.9%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B5Vitamin B5 +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.155mg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B3 ~1.77mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +29.7%
Contains more OtherOther +125.4%
Contains more FatsFats +575%
Contains more CarbsCarbs +39.7%
~equal in Water ~76.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -88%
Contains more Mono. FatMonounsaturated fat +10700%
Contains more Poly. FatPolyunsaturated fat +429.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Corn raw DV% diff.
Folate 338µg 42µg 74%
Iron 2.22mg 0.52mg 21%
Vitamin B6 0.266mg 0.093mg 13%
Vitamin B5 0.292mg 0.717mg 9%
Copper 0.121mg 0.054mg 7%
Vitamin C 1.9mg 6.8mg 5%
Potassium 454mg 270mg 5%
Choline 23mg 4%
Magnesium 25mg 37mg 3%
Polyunsaturated fat 0.092g 0.487g 3%
Fiber 1.3g 2g 3%
Starch 5.7g 2%
Fructose 1.94g 2%
Protein 4.24g 3.27g 2%
Zinc 0.63mg 0.46mg 2%
Carbs 13.39g 18.7g 2%
Fats 0.2g 1.35g 2%
Vitamin B1 0.143mg 0.155mg 1%
Calories 65kcal 86kcal 1%
Phosphorus 98mg 89mg 1%
Vitamin A 1µg 9µg 1%
Monounsaturated fat 0.004g 0.432g 1%
Saturated fat 0.039g 0.325g 1%
Net carbs 12.09g 16.7g N/A
Calcium 6mg 2mg 0%
Sugar 6.26g N/A
Sodium 26mg 15mg 0%
Vitamin E 0.07mg 0%
Selenium 0.7µg 0.6µg 0%
Manganese 0.174mg 0.163mg 0%
Vitamin B2 0.059mg 0.055mg 0%
Vitamin B3 1.693mg 1.77mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0%
Threonine 0.129mg 0%
Isoleucine 0.129mg 0%
Leucine 0.348mg 0%
Lysine 0.137mg 0%
Methionine 0.067mg 0%
Phenylalanine 0.15mg 0%
Valine 0.185mg 0%
Histidine 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
32%
Arrowroot
17%
Corn raw
Minerals Daily Need Coverage Score
27%
Arrowroot
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Corn raw
Corn raw is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 6.26g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 0.286g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1.2)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.