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Arrowroot vs Potato - In-Depth Nutrition Comparison

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How are Arrowroot and Potato different?

  • Arrowroot is higher in Folate, Iron, Phosphorus, and Vitamin B1, however Potato is richer in Vitamin C.
  • Daily need coverage for Folate from Arrowroot is 81% higher.
  • Arrowroot contains 3 times more Iron than Potato. While Arrowroot contains 2.22mg of Iron, Potato contains only 0.81mg.

Arrowroot, raw and Potatoes, flesh and skin, raw are the varieties used in this article.

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Arrowroot vs Potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +174.1%
Contains more Zinc +110%
Contains more Phosphorus +71.9%
Contains more Calcium +100%
Contains less Sodium -76.9%
Equal in Potassium - 425
Equal in Magnesium - 23
Equal in Copper - 0.11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 4% 38% 17% 37% 9% 25% 1%
Contains more Iron +174.1%
Contains more Zinc +110%
Contains more Phosphorus +71.9%
Contains more Calcium +100%
Contains less Sodium -76.9%
Equal in Potassium - 425
Equal in Magnesium - 23
Equal in Copper - 0.11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Potato
Contains more Vitamin A +850%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +59.6%
Contains more Folate +2153.3%
Contains more Vitamin C +936.8%
Contains more Vitamin B6 +12%
Equal in Vitamin B5 - 0.295
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 66% 1% 1% 0% 21% 8% 20% 18% 69% 0% 5% 12%
Contains more Vitamin A +850%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +59.6%
Contains more Folate +2153.3%
Contains more Vitamin C +936.8%
Contains more Vitamin B6 +12%
Equal in Vitamin B5 - 0.295

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
18
Potato
Mineral Summary Score
31
Arrowroot
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
25%
Arrowroot
12%
Potato
Carbohydrates
13%
Arrowroot
17%
Potato
Fats
1%
Arrowroot
0%
Potato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot Potato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 72)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
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)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Arrowroot Potato Opinion
Calories 65 77 Potato
Protein 4.24 2.05 Arrowroot
Fats 0.2 0.09 Arrowroot
Vitamin C 1.9 19.7 Potato
Carbs 13.39 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.81 Arrowroot
Calcium 6 12 Potato
Potassium 454 425 Arrowroot
Magnesium 25 23 Arrowroot
Sugar 0.82 Arrowroot
Fiber 1.3 2.1 Potato
Copper 0.121 0.11 Arrowroot
Zinc 0.63 0.3 Arrowroot
Starch 15.29 Potato
Phosphorus 98 57 Arrowroot
Sodium 26 6 Potato
Vitamin A 19 2 Arrowroot
Vitamin E 0.01 Potato
Vitamin D 0 0
Vitamin B1 0.143 0.081 Arrowroot
Vitamin B2 0.059 0.032 Arrowroot
Vitamin B3 1.693 1.061 Arrowroot
Vitamin B5 0.292 0.295 Potato
Vitamin B6 0.266 0.298 Potato
Vitamin B12 0 0
Vitamin K 2 Potato
Folate 338 15 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.025 Potato
Monounsaturated Fat 0.004 0.002 Arrowroot
Polyunsaturated fat 0.092 0.042 Arrowroot
Tryptophan 0.021 Potato
Threonine 0.067 Potato
Isoleucine 0.066 Potato
Leucine 0.098 Potato
Lysine 0.107 Potato
Methionine 0.032 Potato
Phenylalanine 0.081 Potato
Valine 0.103 Potato
Histidine 0.035 Potato
Fructose 0.26 Potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.