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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, vitamin B5, and fiber.
  • Daily need coverage for vitamin A for sweet potato is 283% higher.
  • Arrowroot contains 31 times more folate than sweet potato. Arrowroot contains 338µg of folate, while sweet potato contains 11µg.
  • Arrowroot has a lower glycemic index than sweet potato.

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.
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +263.9%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +108.5%
Contains less SodiumSodium -52.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +400%
Contains more CopperCopper +24.8%
Contains more ManganeseManganese +48.3%
~equal in Magnesium ~25mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +203.9%
Contains more Vitamin B6Vitamin B6 +27.3%
Contains more FolateFolate +2972.7%
Contains more Vitamin CVitamin C +26.3%
Contains more Vitamin AVitamin A +70800%
Contains more Vitamin B5Vitamin B5 +174%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Sweet potato DV% diff.
Folate 338µg 11µg 82%
Vitamin A 1µg 709µg 79%
Iron 2.22mg 0.61mg 20%
Vitamin B5 0.292mg 0.8mg 10%
Vitamin B3 1.693mg 0.557mg 7%
Phosphorus 98mg 47mg 7%
Fiber 1.3g 3g 7%
Starch 12.65g 5%
Protein 4.24g 1.57g 5%
Vitamin B1 0.143mg 0.078mg 5%
Vitamin B6 0.266mg 0.209mg 4%
Manganese 0.174mg 0.258mg 4%
Potassium 454mg 337mg 3%
Copper 0.121mg 0.151mg 3%
Zinc 0.63mg 0.3mg 3%
Calcium 6mg 30mg 2%
Vitamin K 1.8µg 2%
Carbs 13.39g 20.12g 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Polyunsaturated fat 0.092g 0.014g 1%
Calories 65kcal 86kcal 1%
Fructose 0.7g 1%
Sodium 26mg 55mg 1%
Vitamin C 1.9mg 2.4mg 1%
Fats 0.2g 0.05g 0%
Net carbs 12.09g 17.12g N/A
Magnesium 25mg 25mg 0%
Sugar 4.18g N/A
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.059mg 0.061mg 0%
Saturated fat 0.039g 0.018g 0%
Monounsaturated fat 0.004g 0.001g 0%
Tryptophan 0.031mg 0%
Threonine 0.083mg 0%
Isoleucine 0.055mg 0%
Leucine 0.092mg 0%
Lysine 0.066mg 0%
Methionine 0.029mg 0%
Phenylalanine 0.089mg 0%
Valine 0.086mg 0%
Histidine 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +170.1%
Contains more FatsFats +300%
Contains more OtherOther +44.9%
Contains more CarbsCarbs +50.3%
~equal in Water ~77.28g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +557.1%
Contains less Sat. FatSaturated fat -53.8%

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.