Cassava vs Arrowroot - Health impact and Nutrition Comparison
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.
Table of contents
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.
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.
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.
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.
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.
Cassava has 38 g of carbs, whereas arrowroot has 13.39g.
Arrowroot has 1.3g of fiber per 100g, while cassava has 1.8g.
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 .
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 .
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 .
Comparison summary table
|Lower in Sodium|
|Lower in Sugar|
|Lower in Saturated Fat|
|Lower in glycemic index|
|Lower in price|
|Rich in minerals|
|Rich in vitamins|
|Lower in Cholesterol||Equal|
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet|
|Low Carbs diet|
|Low Calories diet|
|Low glycemic index diet|