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.
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
Contains
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Iron
+311.1%
Contains
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Magnesium
+19%
Contains
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Phosphorus
+78.2%
Contains
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Zinc
+162.5%
Contains
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Calcium
+183.3%
Contains
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Potassium
+79.7%
Contains
less
Sodium
-65.4%
Contains
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Copper
+47.1%
Contains
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Iron
+311.1%
Contains
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Magnesium
+19%
Contains
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Phosphorus
+78.2%
Contains
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Zinc
+162.5%
Contains
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Calcium
+183.3%
Contains
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Potassium
+79.7%
Contains
less
Sodium
-65.4%
Contains
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Copper
+47.1%
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
:
Contains
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Vitamin B1
+27.7%
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Vitamin B2
+84.4%
Contains
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Vitamin B3
+206.7%
Contains
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Folate
+1369.6%
Contains
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Vitamin A
+626.3%
Contains
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Vitamin C
+800%
Contains
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Vitamin B6
+10.2%
Equal in Vitamin B5 - 0.314
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Vitamin B1
+27.7%
Contains
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Vitamin B2
+84.4%
Contains
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Vitamin B3
+206.7%
Contains
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Folate
+1369.6%
Contains
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Vitamin A
+626.3%
Contains
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Vitamin C
+800%
Contains
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Vitamin B6
+10.2%
Equal in Vitamin B5 - 0.314
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+177.1%
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Fats
+17.6%
Contains
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Water
+16%
Contains
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Other
+73.2%
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Carbs
+108.2%
Contains
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Protein
+177.1%
Contains
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Fats
+17.6%
Contains
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Water
+16%
Contains
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Other
+73.2%
Contains
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Carbs
+108.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+21.1%
Contains
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Monounsaturated Fat
+50%
Equal in Saturated Fat - 0.037
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Polyunsaturated fat
+21.1%
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Monounsaturated Fat
+50%
Equal in Saturated Fat - 0.037
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.09g | 23.78g |
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| Protein | 4.24g | 1.53g |
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| Fats | 0.2g | 0.17g |
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| Carbs | 13.39g | 27.88g |
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| Calories | 65kcal | 118kcal |
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| Sugar | 0.5g |
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| Fiber | 1.3g | 4.1g |
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| Calcium | 6mg | 17mg |
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| Iron | 2.22mg | 0.54mg |
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| Magnesium | 25mg | 21mg |
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| Phosphorus | 98mg | 55mg |
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| Potassium | 454mg | 816mg |
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| Sodium | 26mg | 9mg |
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| Zinc | 0.63mg | 0.24mg |
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| Copper | 0.121mg | 0.178mg |
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| Vitamin A | 19IU | 138IU |
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| Vitamin A RAE | 1µg | 7µg |
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| Vitamin E | 0.35mg |
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| Vitamin C | 1.9mg | 17.1mg |
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| Vitamin B1 | 0.143mg | 0.112mg |
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| Vitamin B2 | 0.059mg | 0.032mg |
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| Vitamin B3 | 1.693mg | 0.552mg |
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| Vitamin B5 | 0.292mg | 0.314mg |
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| Vitamin B6 | 0.266mg | 0.293mg |
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| Folate | 338µg | 23µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.054mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.059mg |
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| Methionine | 0.021mg |
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| Phenylalanine | 0.071mg |
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| Valine | 0.062mg |
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| Histidine | 0.034mg |
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| Saturated Fat | 0.039g | 0.037g |
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| Monounsaturated Fat | 0.004g | 0.006g |
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| Polyunsaturated fat | 0.092g | 0.076g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
35%
19%
Minerals Daily Need Coverage Score
31%
25%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Arrowroot is lower in Sugar (difference - 0.5g)
Which food is cheaper?
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.