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  6. Arrowroot vs. Sweet potato

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 RAE, 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
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.
Arrowroot
Arrowroot
6
:
3
Sweet potato
Sweet potato
Contains more Iron +263.9%
Contains more Phosphorus +108.5%
Contains more Potassium +34.7%
Contains less Sodium -52.7%
Contains more Zinc +110%
Contains more Selenium +16.7%
Contains more Calcium +400%
Contains more Copper +24.8%
Contains more Manganese +48.3%
Equal in Magnesium - 25
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Contains more Iron +263.9%
Contains more Phosphorus +108.5%
Contains more Potassium +34.7%
Contains less Sodium -52.7%
Contains more Zinc +110%
Contains more Selenium +16.7%
Contains more Calcium +400%
Contains more Copper +24.8%
Contains more Manganese +48.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arrowroot
Arrowroot
4
:
6
Sweet potato
Sweet potato
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 A +74568.4%
Contains more Vitamin C +26.3%
Contains more Vitamin B5 +174%
Equal in Vitamin B2 - 0.061
Arrowroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
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 A +74568.4%
Contains more Vitamin C +26.3%
Contains more Vitamin B5 +174%
Equal in Vitamin B2 - 0.061

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
4
:
1
Sweet potato
Sweet potato
Contains more Protein +170.1%
Contains more Fats +300%
Contains more Other +44.9%
Contains more Carbs +50.3%
Equal in Water - 77.28
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more Protein +170.1%
Contains more Fats +300%
Contains more Other +44.9%
Contains more Carbs +50.3%
Equal in Water - 77.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
2
:
1
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +557.1%
Contains less Saturated Fat -53.8%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +557.1%
Contains less Saturated Fat -53.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Sweet potato
Lower in Saturated Fat ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Arrowroot Sweet potato Opinion
Net carbs 12.09g 17.12g Sweet potato
Protein 4.24g 1.57g Arrowroot
Fats 0.2g 0.05g Arrowroot
Carbs 13.39g 20.12g Sweet potato
Calories 65kcal 86kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Arrowroot
Fiber 1.3g 3g Sweet potato
Calcium 6mg 30mg Sweet potato
Iron 2.22mg 0.61mg Arrowroot
Magnesium 25mg 25mg
Phosphorus 98mg 47mg Arrowroot
Potassium 454mg 337mg Arrowroot
Sodium 26mg 55mg Arrowroot
Zinc 0.63mg 0.3mg Arrowroot
Copper 0.121mg 0.151mg Sweet potato
Manganese 0.174mg 0.258mg Sweet potato
Selenium 0.7µg 0.6µg Arrowroot
Vitamin A 19IU 14187IU Sweet potato
Vitamin A RAE 1µg 709µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 1.9mg 2.4mg Sweet potato
Vitamin B1 0.143mg 0.078mg Arrowroot
Vitamin B2 0.059mg 0.061mg Sweet potato
Vitamin B3 1.693mg 0.557mg Arrowroot
Vitamin B5 0.292mg 0.8mg Sweet potato
Vitamin B6 0.266mg 0.209mg Arrowroot
Folate 338µg 11µg Arrowroot
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.039g 0.018g Sweet potato
Monounsaturated Fat 0.004g 0.001g Arrowroot
Polyunsaturated fat 0.092g 0.014g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Arrowroot
85%
Sweet potato
Minerals Daily Need Coverage Score
27%
Arrowroot
20%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (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 - 12)
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 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.
Which food is richer in vitamins?
?
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.

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. 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.