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Arrowroot vs Yam - In-Depth Nutrition Comparison

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How are Arrowroot and Yam different?

  • Arrowroot is richer in Folate, Iron, Vitamin B3, and Phosphorus, while Yam is higher in Vitamin C, Fiber, Potassium, Manganese, and Copper.
  • Arrowroot covers your daily need of Folate 79% more than Yam.
  • Arrowroot contains 4 times more Iron than Yam. Arrowroot contains 2.22mg of Iron, while Yam contains 0.54mg.

Arrowroot, raw and Yam, raw types were used in this article.

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Arrowroot vs Yam 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
:
4
Yam
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Zinc +162.5%
Contains more Phosphorus +78.2%
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains more Copper +47.1%
Contains less Sodium -65.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 6% 72% 15% 60% 7% 24% 2%
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Zinc +162.5%
Contains more Phosphorus +78.2%
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains more Copper +47.1%
Contains less Sodium -65.4%

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
:
6
Yam
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +206.7%
Contains more Folate +1369.6%
Contains more Vitamin C +800%
Contains more Vitamin A +626.3%
Contains more Vitamin B6 +10.2%
Equal in Vitamin B5 - 0.314
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 57% 9% 7% 0% 28% 8% 11% 19% 68% 0% 6% 18%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +206.7%
Contains more Folate +1369.6%
Contains more Vitamin C +800%
Contains more Vitamin A +626.3%
Contains more Vitamin B6 +10.2%
Equal in Vitamin B5 - 0.314

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
19
Yam
Mineral Summary Score
31
Arrowroot
25
Yam

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 food.
Protein
25%
Arrowroot
9%
Yam
Carbohydrates
13%
Arrowroot
28%
Yam
Fats
1%
Arrowroot
1%
Yam

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 for your diet?

ok
ok
is better in case of low diet
Arrowroot Yam
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 contains less Sodium?
Yam
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 37)
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.

All nutrients comparison - raw data values

Nutrient Arrowroot Yam Opinion
Calories 65 118 Yam
Protein 4.24 1.53 Arrowroot
Fats 0.2 0.17 Arrowroot
Vitamin C 1.9 17.1 Yam
Carbs 13.39 27.88 Yam
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.54 Arrowroot
Calcium 6 17 Yam
Potassium 454 816 Yam
Magnesium 25 21 Arrowroot
Sugar 0.5 Arrowroot
Fiber 1.3 4.1 Yam
Copper 0.121 0.178 Yam
Zinc 0.63 0.24 Arrowroot
Starch
Phosphorus 98 55 Arrowroot
Sodium 26 9 Yam
Vitamin A 19 138 Yam
Vitamin E 0.35 Yam
Vitamin D 0 0
Vitamin B1 0.143 0.112 Arrowroot
Vitamin B2 0.059 0.032 Arrowroot
Vitamin B3 1.693 0.552 Arrowroot
Vitamin B5 0.292 0.314 Yam
Vitamin B6 0.266 0.293 Yam
Vitamin B12 0 0
Vitamin K 2.3 Yam
Folate 338 23 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.037 Yam
Monounsaturated Fat 0.004 0.006 Yam
Polyunsaturated fat 0.092 0.076 Arrowroot
Tryptophan 0.012 Yam
Threonine 0.054 Yam
Isoleucine 0.052 Yam
Leucine 0.096 Yam
Lysine 0.059 Yam
Methionine 0.021 Yam
Phenylalanine 0.071 Yam
Valine 0.062 Yam
Histidine 0.034 Yam
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.