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Sweet potato vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Arrowroot

  • Sweet potato is richer in Vitamin A RAE, Vitamin B5, and Fiber, yet Arrowroot is richer in Folate, Iron, Phosphorus, Vitamin B3, and Vitamin B1.
  • Daily need coverage for Folate from Arrowroot is 82% higher.
  • Sweet potato contains 709 times more Vitamin A RAE than Arrowroot. Sweet potato contains 709µg of Vitamin A RAE, while Arrowroot contains 1µg.

Food types used in this article are Sweet potato, raw, unprepared and Arrowroot, raw.

Infographic

Sweet 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 +400%
Contains more Copper +24.8%
Contains more Manganese +48.3%
Contains more Iron +263.9%
Contains more Phosphorus +108.5%
Contains more Potassium +34.7%
Contains less Sodium -52.7%
Contains more Zinc +110%
Contains more Selenium +16.7%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +400%
Contains more Copper +24.8%
Contains more Manganese +48.3%
Contains more Iron +263.9%
Contains more Phosphorus +108.5%
Contains more Potassium +34.7%
Contains less Sodium -52.7%
Contains more Zinc +110%
Contains more Selenium +16.7%
Equal in Magnesium - 25

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 A +74568.4%
Contains more Vitamin C +26.3%
Contains more Vitamin B5 +174%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B3 +203.9%
Contains more Vitamin B6 +27.3%
Contains more Folate +2972.7%
Equal in Vitamin B2 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 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 A +74568.4%
Contains more Vitamin C +26.3%
Contains more Vitamin B5 +174%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B3 +203.9%
Contains more Vitamin B6 +27.3%
Contains more Folate +2972.7%
Equal in Vitamin B2 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +50.3%
Contains more Protein +170.1%
Contains more Fats +300%
Contains more Other +44.9%
Equal in Water - 80.75
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +50.3%
Contains more Protein +170.1%
Contains more Fats +300%
Contains more Other +44.9%
Equal in Water - 80.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +557.1%
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +557.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Arrowroot
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato Arrowroot Opinion
Net carbs 17.12g 12.09g Sweet potato
Protein 1.57g 4.24g Arrowroot
Fats 0.05g 0.2g Arrowroot
Carbs 20.12g 13.39g Sweet potato
Calories 86kcal 65kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g Arrowroot
Fiber 3g 1.3g Sweet potato
Calcium 30mg 6mg Sweet potato
Iron 0.61mg 2.22mg Arrowroot
Magnesium 25mg 25mg
Phosphorus 47mg 98mg Arrowroot
Potassium 337mg 454mg Arrowroot
Sodium 55mg 26mg Arrowroot
Zinc 0.3mg 0.63mg Arrowroot
Copper 0.151mg 0.121mg Sweet potato
Manganese 0.258mg 0.174mg Sweet potato
Selenium 0.6µg 0.7µg Arrowroot
Vitamin A 14187IU 19IU Sweet potato
Vitamin A RAE 709µg 1µg Sweet potato
Vitamin E 0.26mg Sweet potato
Vitamin C 2.4mg 1.9mg Sweet potato
Vitamin B1 0.078mg 0.143mg Arrowroot
Vitamin B2 0.061mg 0.059mg Sweet potato
Vitamin B3 0.557mg 1.693mg Arrowroot
Vitamin B5 0.8mg 0.292mg Sweet potato
Vitamin B6 0.209mg 0.266mg Arrowroot
Folate 11µg 338µg Arrowroot
Vitamin K 1.8µg Sweet potato
Tryptophan 0.031mg Sweet potato
Threonine 0.083mg Sweet potato
Isoleucine 0.055mg Sweet potato
Leucine 0.092mg Sweet potato
Lysine 0.066mg Sweet potato
Methionine 0.029mg Sweet potato
Phenylalanine 0.089mg Sweet potato
Valine 0.086mg Sweet potato
Histidine 0.031mg Sweet potato
Saturated Fat 0.018g 0.039g Sweet potato
Monounsaturated Fat 0.001g 0.004g Arrowroot
Polyunsaturated fat 0.014g 0.092g Arrowroot

Which food is preferable for your diet?

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

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
85%
Sweet potato
35%
Arrowroot
Minerals Daily Need Coverage Score
20%
Sweet potato
27%
Arrowroot

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 12)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.