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Arrowroot vs. Red potato — In-Depth Nutrition Comparison

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A recap on the differences between arrowroot and red potato

  • Arrowroot is higher in folate, iron, and vitamin B1, yet red potato is higher in vitamin C and copper.
  • Arrowroot covers your daily folate needs 78% more than red potato.
  • Arrowroot contains 3 times more iron than red potato. While arrowroot contains 2.22mg of iron, red potato contains only 0.7mg.
  • The glycemic index of arrowroot is lower.

Food varieties used in this article are Arrowroot, raw and Potatoes, red, flesh, and skin, baked.

Infographic

Arrowroot vs Red 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" 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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more IronIron +217.1%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +36.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -53.8%
~equal in Manganese ~0.173mg

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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin B1Vitamin B1 +98.6%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +1151.9%
Contains more Vitamin CVitamin C +563.2%
Contains more Vitamin B5Vitamin B5 +16.8%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.595mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Red potato DV% diff.
Folate 338µg 27µg 78%
Iron 2.22mg 0.7mg 19%
Vitamin C 1.9mg 12.6mg 12%
Copper 0.121mg 0.174mg 6%
Starch 15.15g 6%
Vitamin B1 0.143mg 0.072mg 6%
Vitamin B6 0.266mg 0.212mg 4%
Phosphorus 98mg 72mg 4%
Protein 4.24g 2.3g 4%
Potassium 454mg 545mg 3%
Choline 18.9mg 3%
Vitamin K 2.8µg 2%
Fiber 1.3g 1.8g 2%
Carbs 13.39g 19.59g 2%
Zinc 0.63mg 0.4mg 2%
Selenium 0.7µg 1%
Vitamin B5 0.292mg 0.341mg 1%
Vitamin B3 1.693mg 1.595mg 1%
Vitamin B2 0.059mg 0.05mg 1%
Calories 65kcal 89kcal 1%
Fructose 0.44g 1%
Vitamin E 0.08mg 1%
Sodium 26mg 12mg 1%
Magnesium 25mg 28mg 1%
Fats 0.2g 0.15g 0%
Net carbs 12.09g 17.79g N/A
Calcium 6mg 9mg 0%
Sugar 1.43g N/A
Vitamin A 1µg 1µg 0%
Manganese 0.174mg 0.173mg 0%
Saturated fat 0.039g 0.026g 0%
Monounsaturated fat 0.004g 0.002g 0%
Polyunsaturated fat 0.092g 0.043g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 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
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more ProteinProtein +84.3%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +46.3%
~equal in Water ~76.67g
~equal in Other ~1.29g

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
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +114%
Contains less Sat. FatSaturated fat -33.3%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.