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Avocado vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between avocadoes and arrowroot

  • Avocadoes are richer in vitamin B5, fiber, vitamin C, copper, and vitamin B2, yet arrowroot is richer in folate, iron, phosphorus, and vitamin B1.
  • Daily need coverage for folate for arrowroot is 64% higher.
  • Avocadoes contain 55 times more saturated fat than arrowroot. Avocadoes contain 2.126g of saturated fat, while arrowroot contains 0.039g.
  • Avocadoes have a lower glycemic index than arrowroot.

Food types used in this article are Avocados, raw, all commercial varieties and Arrowroot, raw.

Infographic

Avocado vs Arrowroot 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" 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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%
Contains more MagnesiumMagnesium +16%
Contains more CalciumCalcium +100%
Contains more CopperCopper +57%
Contains less SodiumSodium -73.1%
Contains more IronIron +303.6%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +75%
~equal in Potassium ~454mg
~equal in Zinc ~0.63mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
Contains more Vitamin CVitamin C +426.3%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +120.3%
Contains more Vitamin B5Vitamin B5 +375.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +113.4%
Contains more FolateFolate +317.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.693mg
~equal in Vitamin B6 ~0.266mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +7230%
Contains more OtherOther +11.3%
Contains more ProteinProtein +112%
Contains more CarbsCarbs +57%
Contains more WaterWater +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +244875%
Contains more Poly. FatPolyunsaturated fat +1873.9%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Arrowroot
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado Arrowroot DV% diff.
Folate 81µg 338µg 64%
Monounsaturated fat 9.799g 0.004g 24%
Fats 14.66g 0.2g 22%
Vitamin B5 1.389mg 0.292mg 22%
Fiber 6.7g 1.3g 22%
Iron 0.55mg 2.22mg 21%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Polyunsaturated fat 1.816g 0.092g 11%
Vitamin C 10mg 1.9mg 9%
Saturated fat 2.126g 0.039g 9%
Copper 0.19mg 0.121mg 8%
Phosphorus 52mg 98mg 7%
Vitamin B1 0.067mg 0.143mg 6%
Calories 160kcal 65kcal 5%
Vitamin B2 0.13mg 0.059mg 5%
Protein 2g 4.24g 4%
Choline 14.2mg 3%
Carbs 8.53g 13.39g 2%
Vitamin B6 0.257mg 0.266mg 1%
Vitamin A 7µg 1µg 1%
Magnesium 29mg 25mg 1%
Calcium 12mg 6mg 1%
Potassium 485mg 454mg 1%
Sodium 7mg 26mg 1%
Selenium 0.4µg 0.7µg 1%
Manganese 0.142mg 0.174mg 1%
Net carbs 1.83g 12.09g N/A
Sugar 0.66g N/A
Zinc 0.64mg 0.63mg 0%
Starch 0.11g 0%
Vitamin B3 1.738mg 1.693mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
32%
Arrowroot
Minerals Daily Need Coverage Score
21%
Avocado
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 2.087g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.8)
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.

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.