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Potato vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between Potato and Arrowroot

  • Potato has more Vitamin C, while Arrowroot has more Folate, Iron, and Vitamin B1.
  • Arrowroot's daily need coverage for Folate is 78% higher.
  • Arrowroot contains 5 times less Vitamin C than Potato. Potato contains 9.6mg of Vitamin C, while Arrowroot contains 1.9mg.

The food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Arrowroot, raw.

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.
Contains more Calcium +150%
Contains more Magnesium +12%
Contains more Potassium +17.8%
Contains less Sodium -61.5%
Contains more Manganese +25.9%
Contains more Iron +105.6%
Contains more Phosphorus +40%
Contains more Zinc +75%
Contains more Selenium +75%
Equal in Copper - 0.121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +150%
Contains more Magnesium +12%
Contains more Potassium +17.8%
Contains less Sodium -61.5%
Contains more Manganese +25.9%
Contains more Iron +105.6%
Contains more Phosphorus +40%
Contains more Zinc +75%
Contains more Selenium +75%
Equal in Copper - 0.121

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
:
Contains more Vitamin C +405.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +16.9%
Contains more Vitamin A +90%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +20.1%
Contains more Folate +1107.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Contains more Vitamin C +405.3%
Contains more Vitamin B5 +28.8%
Contains more Vitamin B6 +16.9%
Contains more Vitamin A +90%
Contains more Vitamin B1 +123.4%
Contains more Vitamin B2 +22.9%
Contains more Vitamin B3 +20.1%
Contains more Folate +1107.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +58%
Contains more Protein +69.6%
Contains more Fats +53.8%
Equal in Water - 80.75
Equal in Other - 1.42
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 Carbs +58%
Contains more Protein +69.6%
Contains more Fats +53.8%
Equal in Water - 80.75
Equal in Other - 1.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +61.4%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -12.8%
Contains more Monounsaturated Fat +33.3%
Contains more Polyunsaturated fat +61.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Arrowroot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Arrowroot Opinion
Net carbs 18.95g 12.09g Potato
Protein 2.5g 4.24g Arrowroot
Fats 0.13g 0.2g Arrowroot
Carbs 21.15g 13.39g Potato
Calories 93kcal 65kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g Arrowroot
Fiber 2.2g 1.3g Potato
Calcium 15mg 6mg Potato
Iron 1.08mg 2.22mg Arrowroot
Magnesium 28mg 25mg Potato
Phosphorus 70mg 98mg Arrowroot
Potassium 535mg 454mg Potato
Sodium 10mg 26mg Potato
Zinc 0.36mg 0.63mg Arrowroot
Copper 0.118mg 0.121mg Arrowroot
Manganese 0.219mg 0.174mg Potato
Selenium 0.4µg 0.7µg Arrowroot
Vitamin A 10IU 19IU Arrowroot
Vitamin A RAE 1µg 1µg
Vitamin E 0.04mg Potato
Vitamin C 9.6mg 1.9mg Potato
Vitamin B1 0.064mg 0.143mg Arrowroot
Vitamin B2 0.048mg 0.059mg Arrowroot
Vitamin B3 1.41mg 1.693mg Arrowroot
Vitamin B5 0.376mg 0.292mg Potato
Vitamin B6 0.311mg 0.266mg Potato
Folate 28µg 338µg Arrowroot
Vitamin K 2µg Potato
Tryptophan 0.025mg Potato
Threonine 0.081mg Potato
Isoleucine 0.08mg Potato
Leucine 0.119mg Potato
Lysine 0.13mg Potato
Methionine 0.038mg Potato
Phenylalanine 0.099mg Potato
Valine 0.125mg Potato
Histidine 0.042mg Potato
Saturated Fat 0.034g 0.039g Potato
Monounsaturated Fat 0.003g 0.004g Arrowroot
Polyunsaturated fat 0.057g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Potato
35%
Arrowroot
Minerals Daily Need Coverage Score
22%
Potato
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 28)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/170093/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.