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Cassava vs Arrowroot - In-Depth Nutrition Comparison

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Differences between Cassava and Arrowroot

  • Cassava has more Vitamin C, and Manganese, while Arrowroot has more Folate, Iron, Vitamin B6, Phosphorus, Potassium, and Vitamin B3.
  • Arrowroot's daily need coverage for Folate is 78% higher.
  • Arrowroot contains 11 times less Vitamin C than Cassava. Cassava contains 20.6mg of Vitamin C, while Arrowroot contains 1.9mg.

The food types used in this comparison are Cassava, raw and Arrowroot, raw.

Infographic

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 69% 1% 4% 0% 22% 12% 17% 7% 21% 0% 5% 21%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
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%

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
Calories 160kcal 65kcal Cassava
Protein 1.36g 4.24g Arrowroot
Fats 0.28g 0.2g Cassava
Vitamin C 20.6mg 1.9mg Cassava
Net carbs 36.26g 12.09g Cassava
Carbs 38.06g 13.39g Cassava
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.27mg 2.22mg Arrowroot
Calcium 16mg 6mg Cassava
Potassium 271mg 454mg Arrowroot
Magnesium 21mg 25mg Arrowroot
Sugar 1.7g g Arrowroot
Fiber 1.8g 1.3g Cassava
Copper 0.1mg 0.121mg Arrowroot
Zinc 0.34mg 0.63mg Arrowroot
Starch g g
Phosphorus 27mg 98mg Arrowroot
Sodium 14mg 26mg Cassava
Vitamin A 13IU 19IU Arrowroot
Vitamin E 0.19mg mg Cassava
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Cassava
Folate 27µg 338µg Arrowroot
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
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 - 80)
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.