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Potato vs Arrowroot - In-Depth Nutrition Comparison

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How are Potato and Arrowroot different?

  • Potato is higher in Vitamin C, however Arrowroot is richer in Folate, Iron, Phosphorus, and Vitamin B1.
  • Daily need coverage for Folate from Arrowroot is 81% higher.
  • Potato contains 10 times more Vitamin C than Arrowroot. While Potato contains 19.7mg of Vitamin C, Arrowroot contains only 1.9mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100%
Contains less Sodium -76.9%
Contains more Iron +174.1%
Contains more Phosphorus +71.9%
Contains more Zinc +110%
Equal in Magnesium - 25
Equal in Potassium - 454
Equal in Copper - 0.121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +100%
Contains less Sodium -76.9%
Contains more Iron +174.1%
Contains more Phosphorus +71.9%
Contains more Zinc +110%
Equal in Magnesium - 25
Equal in Potassium - 454
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Potato
5
:
Contains more Vitamin C +936.8%
Contains more Vitamin B6 +12%
Contains more Vitamin A +850%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +59.6%
Contains more Folate +2153.3%
Equal in Vitamin B5 - 0.292
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% 66% 21% 8% 20% 18% 69% 12% 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 +936.8%
Contains more Vitamin B6 +12%
Contains more Vitamin A +850%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +59.6%
Contains more Folate +2153.3%
Equal in Vitamin B5 - 0.292

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.
Potato Arrowroot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato Arrowroot Opinion
Net carbs 15.39g 12.09g Potato
Protein 2.05g 4.24g Arrowroot
Fats 0.09g 0.2g Arrowroot
Carbs 17.49g 13.39g Potato
Calories 77kcal 65kcal Potato
Starch 15.29g g Potato
Fructose 0.26g g Potato
Sugar 0.82g g Arrowroot
Fiber 2.1g 1.3g Potato
Calcium 12mg 6mg Potato
Iron 0.81mg 2.22mg Arrowroot
Magnesium 23mg 25mg Arrowroot
Phosphorus 57mg 98mg Arrowroot
Potassium 425mg 454mg Arrowroot
Sodium 6mg 26mg Potato
Zinc 0.3mg 0.63mg Arrowroot
Copper 0.11mg 0.121mg Arrowroot
Vitamin A 2IU 19IU Arrowroot
Vitamin E 0.01mg mg Potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 19.7mg 1.9mg Potato
Vitamin B1 0.081mg 0.143mg Arrowroot
Vitamin B2 0.032mg 0.059mg Arrowroot
Vitamin B3 1.061mg 1.693mg Arrowroot
Vitamin B5 0.295mg 0.292mg Potato
Vitamin B6 0.298mg 0.266mg Potato
Folate 15µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 2µg µg Potato
Tryptophan 0.021mg mg Potato
Threonine 0.067mg mg Potato
Isoleucine 0.066mg mg Potato
Leucine 0.098mg mg Potato
Lysine 0.107mg mg Potato
Methionine 0.032mg mg Potato
Phenylalanine 0.081mg mg Potato
Valine 0.103mg mg Potato
Histidine 0.035mg mg Potato
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.039g Potato
Monounsaturated Fat 0.002g 0.004g Arrowroot
Polyunsaturated fat 0.042g 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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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
18
Potato
35
Arrowroot
Mineral Summary Score
20
Potato
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
12%
Potato
25%
Arrowroot
Carbohydrates
17%
Potato
13%
Arrowroot
Fats
0%
Potato
1%
Arrowroot

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.014g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.82g)
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 is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. 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.