Arrowroot vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between arrowroot and sweet potatoes
- Arrowroot is higher in folate, iron, and phosphorus, yet sweet potatoes are higher in vitamin A, vitamin C, manganese, vitamin B5, and fiber.
- Sweet potatoes cover your daily vitamin A needs 107% more than arrowroot.
- Arrowroot contains 56 times more folate than sweet potatoes. While arrowroot contains 338µg of folate, sweet potatoes contain only 6µg.
- The glycemic index of arrowroot is lower.
Food varieties used in this article are Arrowroot, raw and Sweet potato, cooked, baked in skin, flesh, without salt.
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.
| Contains more IronIron | +221.7% |
| Contains more ZincZinc | +96.9% |
| Contains more PhosphorusPhosphorus | +81.5% |
| Contains less SodiumSodium | -27.8% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +533.3% |
| Contains more CopperCopper | +33.1% |
| Contains more ManganeseManganese | +185.6% |
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 | +33.6% |
| Contains more Vitamin B3Vitamin B3 | +13.9% |
| Contains more FolateFolate | +5533.3% |
| Contains more Vitamin CVitamin C | +931.6% |
| Contains more Vitamin AVitamin A | +96000% |
| Contains more Vitamin B2Vitamin B2 | +79.7% |
| Contains more Vitamin B5Vitamin B5 | +202.7% |
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:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 g
Other:
1.35 g
| Contains more ProteinProtein | +110.9% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +54.7% |
~equal in
Water
~75.78g
~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
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
| Contains less Sat. FatSaturated fat | -25% |
| Contains more Mono. FatMonounsaturated fat | +100% |
~equal in
Polyunsaturated fat
~0.092g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 1µg | 961µg | 107% |
| Folate | 338µg | 6µg | 83% |
| Vitamin C | 1.9mg | 19.6mg | 20% |
| Iron | 2.22mg | 0.69mg | 19% |
| Manganese | 0.174mg | 0.497mg | 14% |
| Vitamin B5 | 0.292mg | 0.884mg | 12% |
| Fiber | 1.3g | 3.3g | 8% |
| Phosphorus | 98mg | 54mg | 6% |
| Vitamin E | 0.71mg | 5% | |
| Copper | 0.121mg | 0.161mg | 4% |
| Vitamin B2 | 0.059mg | 0.106mg | 4% |
| Protein | 4.24g | 2.01g | 4% |
| Zinc | 0.63mg | 0.32mg | 3% |
| Starch | 7.05g | 3% | |
| Calcium | 6mg | 38mg | 3% |
| Vitamin B1 | 0.143mg | 0.107mg | 3% |
| Vitamin B6 | 0.266mg | 0.286mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Carbs | 13.39g | 20.71g | 2% |
| Choline | 13.1mg | 2% | |
| Vitamin B3 | 1.693mg | 1.487mg | 1% |
| Calories | 65kcal | 90kcal | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Potassium | 454mg | 475mg | 1% |
| Fructose | 0.5g | 1% | |
| Fats | 0.2g | 0.15g | 0% |
| Net carbs | 12.09g | 17.41g | N/A |
| Magnesium | 25mg | 27mg | 0% |
| Sugar | 6.48g | N/A | |
| Sodium | 26mg | 36mg | 0% |
| Saturated fat | 0.039g | 0.052g | 0% |
| Monounsaturated fat | 0.004g | 0.002g | 0% |
| Polyunsaturated fat | 0.092g | 0.092g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.107mg | 0% | |
| Isoleucine | 0.07mg | 0% | |
| Leucine | 0.118mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.037mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
47%
Minerals Daily Need Coverage Score
27%
25%
Comparison summary
Which food is richer in vitamins?
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot is lower in Sugar (difference - 6.48g)
Which food contains less Sodium?
Arrowroot contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Arrowroot is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Arrowroot is lower in glycemic index (difference - 12)
Which food is cheaper?
Arrowroot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.