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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, 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 than Arrowroot. Sweet potato contains 709µg of Vitamin A, while Arrowroot contains 1µg.

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

Infographic

Sweet 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" chart 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 Iron +263.9%
Contains more Potassium +34.7%
Contains more Zinc +110%
Contains more Phosphorus +108.5%
Contains less Sodium -52.7%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Contains more Calcium +400%
Contains more Copper +24.8%
Contains more Iron +263.9%
Contains more Potassium +34.7%
Contains more Zinc +110%
Contains more Phosphorus +108.5%
Contains less Sodium -52.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +26.3%
Contains more Vitamin A +74568.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Contains more Vitamin C +26.3%
Contains more Vitamin A +74568.4%
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 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
85
Sweet potato
35
Arrowroot
Mineral Summary Score
21
Sweet 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
9%
Sweet potato
25%
Arrowroot
Carbohydrates
20%
Sweet potato
13%
Arrowroot
Fats
0%
Sweet potato
1%
Arrowroot

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.
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Arrowroot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 56)
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.

All nutrients comparison - raw data values

Nutrient Sweet potato Arrowroot Opinion
Calories 86 65 Sweet potato
Protein 1.57 4.24 Arrowroot
Fats 0.05 0.2 Arrowroot
Vitamin C 2.4 1.9 Sweet potato
Net carbs 17.1200008392334 12.09000015258789 Sweet potato
Carbs 20.12 13.39 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 2.22 Arrowroot
Calcium 30 6 Sweet potato
Potassium 337 454 Arrowroot
Magnesium 25 25
Sugar 4.18 Arrowroot
Fiber 3 1.3 Sweet potato
Copper 0.151 0.121 Sweet potato
Zinc 0.3 0.63 Arrowroot
Starch 12.65 Sweet potato
Phosphorus 47 98 Arrowroot
Sodium 55 26 Arrowroot
Vitamin A 14187 19 Sweet potato
Vitamin E 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.143 Arrowroot
Vitamin B2 0.061 0.059 Sweet potato
Vitamin B3 0.557 1.693 Arrowroot
Vitamin B5 0.8 0.292 Sweet potato
Vitamin B6 0.209 0.266 Arrowroot
Vitamin B12 0 0
Vitamin K 1.8 Sweet potato
Folate 11 338 Arrowroot
Trans Fat 0 0
Saturated Fat 0.018 0.039 Sweet potato
Monounsaturated Fat 0.001 0.004 Arrowroot
Polyunsaturated fat 0.014 0.092 Arrowroot
Tryptophan 0.031 Sweet potato
Threonine 0.083 Sweet potato
Isoleucine 0.055 Sweet potato
Leucine 0.092 Sweet potato
Lysine 0.066 Sweet potato
Methionine 0.029 Sweet potato
Phenylalanine 0.089 Sweet potato
Valine 0.086 Sweet potato
Histidine 0.031 Sweet potato
Fructose 0.7 Sweet potato

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. 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.