Arrowroot vs. Yam — In-Depth Nutrition Comparison
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How are arrowroot and yam different?
- Arrowroot is higher in folate, iron, vitamin B3, and phosphorus; however, yam is richer in vitamin C, fiber, manganese, and potassium.
- Daily need coverage for folate for arrowroot is 81% higher.
- Arrowroot contains 4 times more iron than yam. While arrowroot contains 2.22mg of iron, yam contains only 0.52mg.
Arrowroot, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.
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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 MagnesiumMagnesium | +38.9% |
| Contains more IronIron | +326.9% |
| Contains more ZincZinc | +215% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more CalciumCalcium | +133.3% |
| Contains more PotassiumPotassium | +47.6% |
| Contains more CopperCopper | +25.6% |
| Contains less SodiumSodium | -69.2% |
| Contains more ManganeseManganese | +113.2% |
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 | +50.5% |
| Contains more Vitamin B2Vitamin B2 | +110.7% |
| Contains more Vitamin B3Vitamin B3 | +206.7% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more FolateFolate | +2012.5% |
| Contains more Vitamin CVitamin C | +536.8% |
| Contains more Vitamin AVitamin A | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 338µg | 16µg | 81% |
| Iron | 2.22mg | 0.52mg | 21% |
| Vitamin C | 1.9mg | 12.1mg | 11% |
| Fiber | 1.3g | 3.9g | 10% |
| Manganese | 0.174mg | 0.371mg | 9% |
| Phosphorus | 98mg | 49mg | 7% |
| Vitamin B3 | 1.693mg | 0.552mg | 7% |
| Protein | 4.24g | 1.49g | 6% |
| Potassium | 454mg | 670mg | 6% |
| Carbs | 13.39g | 27.48g | 5% |
| Zinc | 0.63mg | 0.2mg | 4% |
| Vitamin B1 | 0.143mg | 0.095mg | 4% |
| Calories | 65kcal | 116kcal | 3% |
| Copper | 0.121mg | 0.152mg | 3% |
| Vitamin B6 | 0.266mg | 0.228mg | 3% |
| Choline | 16.2mg | 3% | |
| Magnesium | 25mg | 18mg | 2% |
| Vitamin E | 0.34mg | 2% | |
| Vitamin B2 | 0.059mg | 0.028mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Calcium | 6mg | 14mg | 1% |
| Sodium | 26mg | 8mg | 1% |
| Vitamin A | 1µg | 6µg | 1% |
| Fats | 0.2g | 0.14g | 0% |
| Net carbs | 12.09g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.292mg | 0.311mg | 0% |
| Saturated fat | 0.039g | 0.029g | 0% |
| Monounsaturated fat | 0.004g | 0.005g | 0% |
| Polyunsaturated fat | 0.092g | 0.06g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.052mg | 0% | |
| Isoleucine | 0.05mg | 0% | |
| Leucine | 0.094mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.069mg | 0% | |
| Valine | 0.06mg | 0% | |
| Histidine | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +184.6% |
| Contains more FatsFats | +42.9% |
| Contains more WaterWater | +15.1% |
| Contains more OtherOther | +86.8% |
| Contains more CarbsCarbs | +105.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +53.3% |
| Contains less Sat. FatSaturated fat | -25.6% |
| Contains more Mono. FatMonounsaturated fat | +25% |
