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  6. Arrowroot vs. Yam

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 from 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.

Infographic

Arrowroot vs Yam 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
4
:
5
Yam
Yam
Contains more Iron +326.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +100%
Contains more Zinc +215%
Contains more Calcium +133.3%
Contains more Potassium +47.6%
Contains less Sodium -69.2%
Contains more Copper +25.6%
Contains more Manganese +113.2%
Equal in Selenium - 0.7
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +326.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +100%
Contains more Zinc +215%
Contains more Calcium +133.3%
Contains more Potassium +47.6%
Contains less Sodium -69.2%
Contains more Copper +25.6%
Contains more Manganese +113.2%
Equal in Selenium - 0.7

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
5
:
5
Yam
Yam
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +2012.5%
Contains more Vitamin A +542.1%
Contains more Vitamin C +536.8%
Equal in Vitamin B5 - 0.311
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +2012.5%
Contains more Vitamin A +542.1%
Contains more Vitamin C +536.8%
Equal in Vitamin B5 - 0.311

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
4
:
1
Yam
Yam
Contains more Protein +184.6%
Contains more Fats +42.9%
Contains more Water +15.1%
Contains more Other +86.8%
Contains more Carbs +105.2%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +184.6%
Contains more Fats +42.9%
Contains more Water +15.1%
Contains more Other +86.8%
Contains more Carbs +105.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Yam
Yam
Contains more Polyunsaturated fat +53.3%
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +25%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +53.3%
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar 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 Yam Opinion
Net carbs 12.09g 23.58g Yam
Protein 4.24g 1.49g Arrowroot
Fats 0.2g 0.14g Arrowroot
Carbs 13.39g 27.48g Yam
Calories 65kcal 116kcal Yam
Sugar 0.49g Arrowroot
Fiber 1.3g 3.9g Yam
Calcium 6mg 14mg Yam
Iron 2.22mg 0.52mg Arrowroot
Magnesium 25mg 18mg Arrowroot
Phosphorus 98mg 49mg Arrowroot
Potassium 454mg 670mg Yam
Sodium 26mg 8mg Yam
Zinc 0.63mg 0.2mg Arrowroot
Copper 0.121mg 0.152mg Yam
Manganese 0.174mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 19IU 122IU Yam
Vitamin A RAE 1µg 6µg Yam
Vitamin E 0.34mg Yam
Vitamin C 1.9mg 12.1mg Yam
Vitamin B1 0.143mg 0.095mg Arrowroot
Vitamin B2 0.059mg 0.028mg Arrowroot
Vitamin B3 1.693mg 0.552mg Arrowroot
Vitamin B5 0.292mg 0.311mg Yam
Vitamin B6 0.266mg 0.228mg Arrowroot
Folate 338µg 16µg Arrowroot
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.039g 0.029g Yam
Monounsaturated Fat 0.004g 0.005g Yam
Polyunsaturated fat 0.092g 0.06g Arrowroot

Which food is preferable for your diet?

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

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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
35%
Arrowroot
15%
Yam
Minerals Daily Need Coverage Score
27%
Arrowroot
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.49g)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.