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Corn vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on the differences between corn and arrowroot

  • Corn is higher in vitamin B5, yet arrowroot is higher in folate, iron, vitamin B6, copper, and potassium.
  • Arrowroot covers your daily folate needs 79% more than corn.
  • Corn contains 3 times more vitamin B5 than arrowroot. While corn contains 0.792mg of vitamin B5, arrowroot contains only 0.292mg.

Food varieties used in this article are Corn, sweet, yellow, cooked, boiled, drained, without salt and Arrowroot, raw.

Infographic

Corn vs Arrowroot infographic
Infographic link

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.
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
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 less SodiumSodium -96.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +108.3%
Contains more IronIron +393.3%
Contains more CopperCopper +146.9%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~25mg
~equal in Zinc ~0.63mg
~equal in Manganese ~0.174mg

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.
Corn
Corn
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +189.5%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +171.2%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B6Vitamin B6 +91.4%
Contains more FolateFolate +1369.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.059mg
~equal in Vitamin B3 ~1.693mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Arrowroot DV% diff.
Folate 23µg 338µg 79%
Iron 0.45mg 2.22mg 22%
Vitamin B5 0.792mg 0.292mg 10%
Vitamin B6 0.139mg 0.266mg 10%
Copper 0.049mg 0.121mg 8%
Potassium 218mg 454mg 7%
Choline 29.1mg 5%
Vitamin C 5.5mg 1.9mg 4%
Fiber 2.4g 1.3g 4%
Vitamin B1 0.093mg 0.143mg 4%
Carbs 20.98g 13.39g 3%
Starch 7.17g 3%
Phosphorus 77mg 98mg 3%
Polyunsaturated fat 0.603g 0.092g 3%
Calories 96kcal 65kcal 2%
Protein 3.41g 4.24g 2%
Fats 1.5g 0.2g 2%
Sodium 1mg 26mg 1%
Vitamin A 13µg 1µg 1%
Vitamin E 0.09mg 1%
Selenium 0.2µg 0.7µg 1%
Saturated fat 0.197g 0.039g 1%
Monounsaturated fat 0.374g 0.004g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 6.5g N/A
Calories per 10 g protein 282kcal 153kcal N/A
Weight per 100 calories 104g 154g N/A
Net carbs 18.58g 12.09g N/A
Magnesium 26mg 25mg 0%
Calcium 3mg 6mg 0%
Sugar 4.54g N/A
Zinc 0.62mg 0.63mg 0%
Manganese 0.167mg 0.174mg 0%
Vitamin B2 0.057mg 0.059mg 0%
Vitamin B3 1.683mg 1.693mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.141mg 0%
Methionine 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 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 +650%
Contains more CarbsCarbs +56.7%
Contains more ProteinProtein +24.3%
Contains more OtherOther +102.9%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 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 +9250%
Contains more Poly. FatPolyunsaturated fat +555.4%
Contains less Sat. FatSaturated fat -80.2%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.