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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.

Infographic

Arrowroot vs Potato 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" 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 Phosphorus +71.9%
Contains more Zinc +110%
Contains more Calcium +100%
Contains less Sodium -76.9%
Equal in Magnesium - 23
Equal in Potassium - 425
Equal in Copper - 0.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Iron +174.1%
Contains more Phosphorus +71.9%
Contains more Zinc +110%
Contains more Calcium +100%
Contains less Sodium -76.9%
Equal in Magnesium - 23
Equal in Potassium - 425
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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

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

All nutrients comparison - raw data values

Nutrient Arrowroot Potato Opinion
Net carbs 12.09g 15.39g Potato
Protein 4.24g 2.05g Arrowroot
Fats 0.2g 0.09g Arrowroot
Carbs 13.39g 17.49g Potato
Calories 65kcal 77kcal Potato
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar g 0.82g Arrowroot
Fiber 1.3g 2.1g Potato
Calcium 6mg 12mg Potato
Iron 2.22mg 0.81mg Arrowroot
Magnesium 25mg 23mg Arrowroot
Phosphorus 98mg 57mg Arrowroot
Potassium 454mg 425mg Arrowroot
Sodium 26mg 6mg Potato
Zinc 0.63mg 0.3mg Arrowroot
Copper 0.121mg 0.11mg Arrowroot
Vitamin A 19IU 2IU Arrowroot
Vitamin E mg 0.01mg Potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.9mg 19.7mg Potato
Vitamin B1 0.143mg 0.081mg Arrowroot
Vitamin B2 0.059mg 0.032mg Arrowroot
Vitamin B3 1.693mg 1.061mg Arrowroot
Vitamin B5 0.292mg 0.295mg Potato
Vitamin B6 0.266mg 0.298mg Potato
Folate 338µg 15µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K µg 2µg Potato
Tryptophan mg 0.021mg Potato
Threonine mg 0.067mg Potato
Isoleucine mg 0.066mg Potato
Leucine mg 0.098mg Potato
Lysine mg 0.107mg Potato
Methionine mg 0.032mg Potato
Phenylalanine mg 0.081mg Potato
Valine mg 0.103mg Potato
Histidine mg 0.035mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.025g Potato
Monounsaturated Fat 0.004g 0.002g Arrowroot
Polyunsaturated fat 0.092g 0.042g Arrowroot

Which food is preferable for your diet?

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

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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

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 - 28)
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.

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.