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Red potato vs. Arrowroot — In-Depth Nutrition Comparison

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A recap on the differences between red potato and arrowroot

  • Red potato is higher in vitamin C and copper, yet arrowroot is higher in folate, iron, and vitamin B1.
  • Arrowroot covers your daily folate needs 78% more than red potato.
  • Red potato contains 7 times more vitamin C than arrowroot. While red potato contains 12.6mg of vitamin C, arrowroot contains only 1.9mg.
  • The glycemic index of arrowroot is lower.

Food varieties used in this article are Potatoes, red, flesh, and skin, baked and Arrowroot, raw.

Infographic

Red potato vs Arrowroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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 MagnesiumMagnesium +12%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +20%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -53.8%
Contains more IronIron +217.1%
Contains more ZincZinc +57.5%
Contains more PhosphorusPhosphorus +36.1%
~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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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 +563.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +98.6%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +1151.9%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.693mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Arrowroot DV% diff.
Folate 27µg 338µg 78%
Iron 0.7mg 2.22mg 19%
Vitamin C 12.6mg 1.9mg 12%
Copper 0.174mg 0.121mg 6%
Starch 15.15g 6%
Vitamin B1 0.072mg 0.143mg 6%
Vitamin B6 0.212mg 0.266mg 4%
Phosphorus 72mg 98mg 4%
Protein 2.3g 4.24g 4%
Potassium 545mg 454mg 3%
Choline 18.9mg 3%
Vitamin K 2.8µg 2%
Fiber 1.8g 1.3g 2%
Carbs 19.59g 13.39g 2%
Zinc 0.4mg 0.63mg 2%
Selenium 0.7µg 1%
Vitamin B5 0.341mg 0.292mg 1%
Vitamin B3 1.595mg 1.693mg 1%
Vitamin B2 0.05mg 0.059mg 1%
Calories 89kcal 65kcal 1%
Fructose 0.44g 1%
Vitamin E 0.08mg 1%
Sodium 12mg 26mg 1%
Magnesium 28mg 25mg 1%
Fats 0.15g 0.2g 0%
Net carbs 17.79g 12.09g N/A
Calcium 9mg 6mg 0%
Sugar 1.43g N/A
Vitamin A 1µg 1µg 0%
Manganese 0.173mg 0.174mg 0%
Saturated fat 0.026g 0.039g 0%
Monounsaturated fat 0.002g 0.004g 0%
Polyunsaturated fat 0.043g 0.092g 0%
Tryptophan 0.023mg 0%
Threonine 0.075mg 0%
Isoleucine 0.074mg 0%
Leucine 0.109mg 0%
Lysine 0.12mg 0%
Methionine 0.035mg 0%
Phenylalanine 0.091mg 0%
Valine 0.115mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 +46.3%
Contains more ProteinProtein +84.3%
Contains more FatsFats +33.3%
Contains more OtherOther +10.1%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 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 -33.3%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +114%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.