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Cassava vs Arrowroot - Health impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 02, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Cassava
vs
Arrowroot

Summary

Arrowroot is higher in minerals and vitamins. It is also lower in calories, carbs, and saturated fat.

On the other hand, cassava has lower sodium than arrowroot.

Introduction

We will compare cassava and arrowroot regarding nutrition and health impact.

What's The Actual Difference?

Arrowroot, also known as maranta, is a large perennial herb in the Marantaceae family. Cassava, also known as yuca or manioc, is native to South America and belongs to the Euphorbiaceae family. Cassava is a perennial plant, but it is grown as an annual crop. Cassava root has an earthy, slightly sweet, nutty flavor with a hint of bitterness. It benefits from being cooked with strong-flavored ingredients because it is mild. Arrowroot has almost no flavor and is allergy-friendly, making it an excellent choice for those who avoid corn, potatoes, or gluten.

Nutrition

The food varieties used in this article are raw cassava and raw arrowroot. At the bottom of this page, nutrition infographics visually show their differences.

Vitamins

Arrowroot has higher vitamin content than cassava. It contains more folate, Vitamin A, E, B1, B2, B3, B5, and B6.

100g of arrowroot can fully cover your daily folate need.

On the other hand, cassava has nine times more Vitamin C.

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 more Vitamin C +984.2%
Contains more Vitamin A +46.2%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +172.9%
Contains more Vitamin B6 +202.3%
Contains more Folate +1151.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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%
Contains more Vitamin C +984.2%
Contains more Vitamin A +46.2%
Contains more Vitamin B1 +64.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +98.2%
Contains more Vitamin B5 +172.9%
Contains more Vitamin B6 +202.3%
Contains more Folate +1151.9%

Minerals

Arrowroot has more minerals than cassava. It provides seven times more iron and two times more magnesium.

It also has more zinc, phosphorus, potassium, and copper than cassava.

On the other hand, cassava has more calcium and less sodium.

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 more Calcium +166.7%
Contains less Sodium -46.2%
Contains more Iron +722.2%
Contains more Magnesium +19%
Contains more Phosphorus +263%
Contains more Potassium +67.5%
Contains more Zinc +85.3%
Contains more Copper +21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +166.7%
Contains less Sodium -46.2%
Contains more Iron +722.2%
Contains more Magnesium +19%
Contains more Phosphorus +263%
Contains more Potassium +67.5%
Contains more Zinc +85.3%
Contains more Copper +21%

Calories

The number of calories of cassava is almost three times higher than that of arrowroot. Cassava contains 160 calories per 100g, whereas arrowroot contains only 65 calories per 100g.

Carbs

Cassava has 38 g of carbs, whereas arrowroot has 13.39g.

Fiber

Arrowroot has 1.3g of fiber per 100g, while cassava has 1.8g.

Glycemic Index

Arrowroot has a lower GI than cassava. The glycemic index of arrowroot is 58, while cassava has GI equal to 94.

Health Impact

Gluten-free

Cassava and arrowroot are gluten-free by nature. Their powder can be used in place of wheat flour. Arrowroot's resistant starch benefits gluten-free products by improving texture, crispness, and flavor [1].

Gut Health

Both contain resistant starch, a type that bypasses digestion and has properties similar to soluble fiber.

The beneficial bacteria in your gut are fed by resistant starch, which may help reduce inflammation and promote digestive health [2].

Side Effects

Toxicity

Cassavas have the potential to produce solanine, a toxic glycoalkaloid. These plants can produce solanine, especially when exposed to sunlight or other unfavorable conditions. Diarrhea, vomiting, fever, and abdominal pains are all poisoning symptoms [3].

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579639/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409317/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5817324/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 02, 2022
Medically reviewed by Igor Bussel

Infographic

Cassava vs Arrowroot infographic
Infographic link

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.
Cassava Arrowroot
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cassava Arrowroot Opinion
Net carbs 36.26g 12.09g Cassava
Protein 1.36g 4.24g Arrowroot
Fats 0.28g 0.2g Cassava
Carbs 38.06g 13.39g Cassava
Calories 160kcal 65kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g g Arrowroot
Fiber 1.8g 1.3g Cassava
Calcium 16mg 6mg Cassava
Iron 0.27mg 2.22mg Arrowroot
Magnesium 21mg 25mg Arrowroot
Phosphorus 27mg 98mg Arrowroot
Potassium 271mg 454mg Arrowroot
Sodium 14mg 26mg Cassava
Zinc 0.34mg 0.63mg Arrowroot
Copper 0.1mg 0.121mg Arrowroot
Vitamin A 13IU 19IU Arrowroot
Vitamin E 0.19mg mg Cassava
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 1.9mg Cassava
Vitamin B1 0.087mg 0.143mg Arrowroot
Vitamin B2 0.048mg 0.059mg Arrowroot
Vitamin B3 0.854mg 1.693mg Arrowroot
Vitamin B5 0.107mg 0.292mg Arrowroot
Vitamin B6 0.088mg 0.266mg Arrowroot
Folate 27µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Cassava
Tryptophan 0.019mg mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg mg Cassava
Methionine 0.011mg mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.039g Arrowroot
Monounsaturated Fat 0.075g 0.004g Cassava
Polyunsaturated fat 0.048g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
14
Cassava
35
Arrowroot
Mineral Summary Score
14
Cassava
31
Arrowroot

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
8%
Cassava
25%
Arrowroot
Carbohydrates
38%
Cassava
13%
Arrowroot
Fats
1%
Cassava
1%
Arrowroot

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 36)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.