Arrowroot vs. Russet potato — In-Depth Nutrition Comparison
Compare
Summary of differences between arrowroot and russet potatoes
- Arrowroot has more folate, iron, and vitamin B1; however, russet potatoes are higher in vitamin C and vitamin B6.
- Arrowroot covers your daily need for folate, 78% more than russet potatoes.
- Arrowroot has 2 times more vitamin B1 than russet potatoes. While arrowroot has 0.143mg of vitamin B1, russet potatoes have only 0.067mg.
- The glycemic index of russet potatoes is higher.
These are the specific foods used in this comparison Arrowroot, raw and Potatoes, Russet, flesh, and skin, baked.
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.
| Contains more IronIron | +107.5% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +38% |
| Contains more SeleniumSelenium | +40% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +21.1% |
| Contains less SodiumSodium | -46.2% |
| Contains more ManganeseManganese | +31% |
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.
| Contains more Vitamin B1Vitamin B1 | +113.4% |
| Contains more Vitamin B2Vitamin B2 | +22.9% |
| Contains more Vitamin B3Vitamin B3 | +25.6% |
| Contains more FolateFolate | +1200% |
| Contains more Vitamin CVitamin C | +336.8% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +33.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 338µg | 26µg | 78% |
| Iron | 2.22mg | 1.07mg | 14% |
| Vitamin C | 1.9mg | 8.3mg | 7% |
| Starch | 17.45g | 7% | |
| Vitamin B6 | 0.266mg | 0.354mg | 7% |
| Vitamin B1 | 0.143mg | 0.067mg | 6% |
| Phosphorus | 98mg | 71mg | 4% |
| Fiber | 1.3g | 2.3g | 4% |
| Zinc | 0.63mg | 0.35mg | 3% |
| Potassium | 454mg | 550mg | 3% |
| Carbs | 13.39g | 21.44g | 3% |
| Choline | 15mg | 3% | |
| Protein | 4.24g | 2.63g | 3% |
| Vitamin B5 | 0.292mg | 0.38mg | 2% |
| Manganese | 0.174mg | 0.228mg | 2% |
| Vitamin B3 | 1.693mg | 1.348mg | 2% |
| Vitamin K | 2µg | 2% | |
| Calories | 65kcal | 97kcal | 2% |
| Copper | 0.121mg | 0.107mg | 2% |
| Sodium | 26mg | 14mg | 1% |
| Vitamin B2 | 0.059mg | 0.048mg | 1% |
| Calcium | 6mg | 18mg | 1% |
| Magnesium | 25mg | 30mg | 1% |
| Fats | 0.2g | 0.13g | 0% |
| Net carbs | 12.09g | 19.14g | N/A |
| Sugar | 1.08g | N/A | |
| Vitamin E | 0.07mg | 0% | |
| Vitamin A | 1µg | 1µg | 0% |
| Selenium | 0.7µg | 0.5µg | 0% |
| Saturated fat | 0.039g | 0.032g | 0% |
| Monounsaturated fat | 0.004g | 0.003g | 0% |
| Polyunsaturated fat | 0.092g | 0.054g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.125mg | 0% | |
| Lysine | 0.137mg | 0% | |
| Methionine | 0.041mg | 0% | |
| Phenylalanine | 0.104mg | 0% | |
| Valine | 0.131mg | 0% | |
| Histidine | 0.044mg | 0% | |
| Fructose | 0.32g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.24 g
Fats:
0.2 g
Carbs:
13.39 g
Water:
80.75 g
Other:
1.42 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +61.2% |
| Contains more FatsFats | +53.8% |
| Contains more CarbsCarbs | +60.1% |
~equal in
Water
~74.45g
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +33.3% |
| Contains more Poly. FatPolyunsaturated fat | +70.4% |
| Contains less Sat. FatSaturated fat | -17.9% |
