Mashed potato vs. Arrowroot — In-Depth Nutrition Comparison
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What are the main differences between mashed potato and arrowroot?
- Arrowroot has more folate, iron, vitamin B6, vitamin B1, copper, and phosphorus than mashed potato.
- Arrowroot's daily need coverage for folate is 82% higher.
- Arrowroot has 12 times less sodium than mashed potato. Mashed potato has 306mg of sodium, while arrowroot has 26mg.
- Mashed potato has a higher glycemic index (87) than arrowroot (58).
We used Fast foods, potato, mashed and Arrowroot, raw types in this comparison.
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.
| Contains more CalciumCalcium | +200% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more PotassiumPotassium | +58.7% |
| Contains more IronIron | +616.1% |
| Contains more CopperCopper | +245.7% |
| Contains more ZincZinc | +186.4% |
| Contains more PhosphorusPhosphorus | +66.1% |
| Contains less SodiumSodium | -91.5% |
| Contains more ManganeseManganese | +77.6% |
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.
| Contains more Vitamin AVitamin A | +4200% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +853.3% |
| Contains more Vitamin B2Vitamin B2 | +293.3% |
| Contains more Vitamin B3Vitamin B3 | +56.8% |
| Contains more Vitamin B6Vitamin B6 | +121.7% |
| Contains more FolateFolate | +3655.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 9µg | 338µg | 82% |
| Iron | 0.31mg | 2.22mg | 24% |
| Sodium | 306mg | 26mg | 12% |
| Vitamin B6 | 0.12mg | 0.266mg | 11% |
| Vitamin B1 | 0.015mg | 0.143mg | 11% |
| Copper | 0.035mg | 0.121mg | 10% |
| Polyunsaturated fat | 1.342g | 0.092g | 8% |
| Phosphorus | 59mg | 98mg | 6% |
| Vitamin B5 | 0.292mg | 6% | |
| Potassium | 286mg | 454mg | 5% |
| Vitamin K | 5.9µg | 5% | |
| Starch | 12.1g | 5% | |
| Vitamin A | 43µg | 1µg | 5% |
| Protein | 1.65g | 4.24g | 5% |
| Fats | 2.82g | 0.2g | 4% |
| Vitamin B3 | 1.08mg | 1.693mg | 4% |
| Zinc | 0.22mg | 0.63mg | 4% |
| Vitamin B2 | 0.015mg | 0.059mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Manganese | 0.098mg | 0.174mg | 3% |
| Choline | 13.4mg | 2% | |
| Saturated fat | 0.577g | 0.039g | 2% |
| Monounsaturated fat | 0.72g | 0.004g | 2% |
| Magnesium | 15mg | 25mg | 2% |
| Vitamin C | 0mg | 1.9mg | 2% |
| Calcium | 18mg | 6mg | 1% |
| Calories | 89kcal | 65kcal | 1% |
| Carbs | 14.65g | 13.39g | 0% |
| Net carbs | 13.35g | 12.09g | N/A |
| Sugar | 0.5g | N/A | |
| Fiber | 1.3g | 1.3g | 0% |
| Selenium | 0.8µg | 0.7µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
4.24 g
Fats:
0.2 g
Carbs:
13.39 g
Water:
80.75 g
Other:
1.42 g
| Contains more FatsFats | +1310% |
| Contains more ProteinProtein | +157% |
| Contains more OtherOther | +12.7% |
~equal in
Carbs
~13.39g
~equal in
Water
~80.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | +17900% |
| Contains more Poly. FatPolyunsaturated fat | +1358.7% |
| Contains less Sat. FatSaturated fat | -93.2% |
