Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Arrowroot
  5. Compare
  6. Arrowroot vs. Potato

Arrowroot vs. Potato — In-Depth Nutrition Comparison

Compare

How are arrowroot and potatoes different?

  • Arrowroot is higher in folate, iron, phosphorus, and vitamin B1; however, potatoes are richer in vitamin C.
  • Daily need coverage for folate for arrowroot is 81% higher.
  • Arrowroot contains 3 times more iron than potatoes. While arrowroot contains 2.22mg of iron, potatoes contain only 0.81mg.
  • Arrowroot has a lower glycemic index (58) than potatoes (86).

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" 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%
Potato
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more IronIron +174.1%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +14.9%
~equal in Magnesium ~23mg
~equal in Potassium ~425mg
~equal in Copper ~0.11mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Potato
Potato
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more FolateFolate +2153.3%
Contains more Vitamin CVitamin C +936.8%
Contains more Vitamin B6Vitamin B6 +12%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Potato DV% diff.
Folate 338µg 15µg 81%
Vitamin C 1.9mg 19.7mg 20%
Iron 2.22mg 0.81mg 18%
Starch 15.29g 6%
Phosphorus 98mg 57mg 6%
Vitamin B1 0.143mg 0.081mg 5%
Protein 4.24g 2.05g 4%
Vitamin B3 1.693mg 1.061mg 4%
Fiber 1.3g 2.1g 3%
Zinc 0.63mg 0.3mg 3%
Vitamin B2 0.059mg 0.032mg 2%
Vitamin B6 0.266mg 0.298mg 2%
Vitamin K 2µg 2%
Choline 12.1mg 2%
Calories 65kcal 77kcal 1%
Carbs 13.39g 17.49g 1%
Calcium 6mg 12mg 1%
Potassium 454mg 425mg 1%
Copper 0.121mg 0.11mg 1%
Sodium 26mg 6mg 1%
Manganese 0.174mg 0.2mg 1%
Selenium 0.7µg 0.4µg 1%
Protein per 100 calories 6.5g 2.7g N/A
Calories per 10 g protein 153kcal 376kcal N/A
Weight per 100 calories 154g 130g N/A
Fats 0.2g 0.09g 0%
Net carbs 12.09g 15.39g N/A
Magnesium 25mg 23mg 0%
Sugar 0.82g N/A
Vitamin A 1µg 0µg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.292mg 0.295mg 0%
Saturated fat 0.039g 0.025g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.092g 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +106.8%
Contains more FatsFats +122.2%
Contains more OtherOther +26.8%
Contains more CarbsCarbs +30.6%
~equal in Water ~79.25g

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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +119%
Contains less Sat. FatSaturated fat -35.9%

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. 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.