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Potato vs. Arrowroot — In-Depth Nutrition Comparison

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How are potatoes and arrowroot different?

  • Potatoes are higher in vitamin C; however, arrowroot is richer in folate, iron, phosphorus, and vitamin B1.
  • Daily need coverage for folate for arrowroot is 81% higher.
  • Potatoes contain 10 times more vitamin C than arrowroot. While potatoes contain 19.7mg of vitamin C, arrowroot contains only 1.9mg.
  • Arrowroot has a lower glycemic index (58) than potatoes (86).

Potatoes, flesh, and skin, raw and Arrowroot, raw are the varieties used in this article.

Infographic

Potato 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.
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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 more CalciumCalcium +100%
Contains less SodiumSodium -76.9%
Contains more ManganeseManganese +14.9%
Contains more IronIron +174.1%
Contains more ZincZinc +110%
Contains more PhosphorusPhosphorus +71.9%
Contains more SeleniumSelenium +75%
~equal in Magnesium ~25mg
~equal in Potassium ~454mg
~equal in Copper ~0.121mg

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.
Potato
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +936.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +12%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +84.4%
Contains more Vitamin B3Vitamin B3 +59.6%
Contains more FolateFolate +2153.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Arrowroot DV% diff.
Folate 15µg 338µg 81%
Vitamin C 19.7mg 1.9mg 20%
Iron 0.81mg 2.22mg 18%
Starch 15.29g 6%
Phosphorus 57mg 98mg 6%
Vitamin B1 0.081mg 0.143mg 5%
Vitamin B3 1.061mg 1.693mg 4%
Protein 2.05g 4.24g 4%
Fiber 2.1g 1.3g 3%
Zinc 0.3mg 0.63mg 3%
Choline 12.1mg 2%
Vitamin K 2µg 2%
Vitamin B6 0.298mg 0.266mg 2%
Vitamin B2 0.032mg 0.059mg 2%
Manganese 0.2mg 0.174mg 1%
Selenium 0.4µg 0.7µg 1%
Calories 77kcal 65kcal 1%
Sodium 6mg 26mg 1%
Copper 0.11mg 0.121mg 1%
Potassium 425mg 454mg 1%
Calcium 12mg 6mg 1%
Carbs 17.49g 13.39g 1%
Fats 0.09g 0.2g 0%
Net carbs 15.39g 12.09g N/A
Magnesium 23mg 25mg 0%
Sugar 0.82g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.01mg 0%
Vitamin B5 0.295mg 0.292mg 0%
Saturated fat 0.025g 0.039g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.042g 0.092g 0%
Tryptophan 0.021mg 0%
Threonine 0.067mg 0%
Isoleucine 0.066mg 0%
Leucine 0.098mg 0%
Lysine 0.107mg 0%
Methionine 0.032mg 0%
Phenylalanine 0.081mg 0%
Valine 0.103mg 0%
Histidine 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 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 CarbsCarbs +30.6%
Contains more ProteinProtein +106.8%
Contains more FatsFats +122.2%
Contains more OtherOther +26.8%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -35.9%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +119%

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.