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Arrowroot vs Sweet potato - In-Depth Nutrition Comparison

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The main differences between Arrowroot and Sweet potato

  • Arrowroot is richer in Folate, Iron, Phosphorus, Vitamin B3 and Vitamin B1, yet Sweet potato is richer in Vitamin A, Vitamin B5 and Fiber.
  • Daily need coverage for Folate from Arrowroot is 82% higher.
  • Arrowroot contains 4 times more Iron than Sweet potato. Arrowroot contains 2.22mg of Iron, while Sweet potato contains 0.61mg.

Food types used in this article are Arrowroot, raw and Sweet potato, raw, unprepared.

Infographic

Arrowroot vs Sweet 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 +263.9%
Contains more Potassium +34.7%
Contains more Zinc +110%
Contains more Phosphorus +108.5%
Contains less Sodium -52.7%
Contains more Calcium +400%
Contains more Copper +24.8%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +263.9%
Contains more Potassium +34.7%
Contains more Zinc +110%
Contains more Phosphorus +108.5%
Contains less Sodium -52.7%
Contains more Calcium +400%
Contains more Copper +24.8%
Equal in Magnesium - 25

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
:
Contains more Vitamin B1 +83.3%
Contains more Vitamin B3 +203.9%
Contains more Vitamin B6 +27.3%
Contains more Folate +2972.7%
Contains more Vitamin C +26.3%
Contains more Vitamin A +74568.4%
Contains more Vitamin B5 +174%
Equal in Vitamin B2 - 0.061
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 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B3 +203.9%
Contains more Vitamin B6 +27.3%
Contains more Folate +2972.7%
Contains more Vitamin C +26.3%
Contains more Vitamin A +74568.4%
Contains more Vitamin B5 +174%
Equal in Vitamin B2 - 0.061

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Arrowroot
85
Sweet potato
Mineral Summary Score
31
Arrowroot
21
Sweet 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 the food
Protein
25%
Arrowroot
9%
Sweet potato
Carbohydrates
13%
Arrowroot
20%
Sweet potato
Fats
1%
Arrowroot
0%
Sweet potato

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Arrowroot Sweet 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 is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
Which food contains less Sugars?
Arrowroot
Arrowroot contains less Sugars (difference - 4.18g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 56)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Arrowroot Sweet potato Opinion
Calories 65 86 Sweet potato
Protein 4.24 1.57 Arrowroot
Fats 0.2 0.05 Arrowroot
Vitamin C 1.9 2.4 Sweet potato
Carbs 13.39 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.61 Arrowroot
Calcium 6 30 Sweet potato
Potassium 454 337 Arrowroot
Magnesium 25 25
Sugars 4.18 Arrowroot
Fiber 1.3 3 Sweet potato
Copper 0.121 0.151 Sweet potato
Zinc 0.63 0.3 Arrowroot
Starch 12.65 Sweet potato
Phosphorus 98 47 Arrowroot
Sodium 26 55 Arrowroot
Vitamin A 19 14187 Sweet potato
Vitamin E 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.143 0.078 Arrowroot
Vitamin B2 0.059 0.061 Sweet potato
Vitamin B3 1.693 0.557 Arrowroot
Vitamin B5 0.292 0.8 Sweet potato
Vitamin B6 0.266 0.209 Arrowroot
Vitamin B12 0 0
Vitamin K 1.8 Sweet potato
Folate 338 11 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.018 Sweet potato
Monounsaturated Fat 0.004 0.001 Arrowroot
Polyunsaturated fat 0.092 0.014 Arrowroot
Tryptophan 0.031 Sweet potato
Threonine 0.083 Sweet potato
Isoleucine 0.055 Sweet potato
Leucine 0.092 Sweet potato
Lysine 0.066 Sweet potato
Methionine 0.029 Sweet potato
Phenylalanine 0.089 Sweet potato
Valine 0.086 Sweet potato
Histidine 0.031 Sweet potato
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.