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Yam vs. Arrowroot — In-Depth Nutrition Comparison

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How are Yam and Arrowroot different?

  • Yam is richer in Vitamin C, Fiber, Potassium, Manganese, and Copper, while Arrowroot is higher in Folate, Iron, Vitamin B3, and Phosphorus.
  • Arrowroot covers your daily need of Folate 79% more than Yam.
  • Yam contains 9 times more Vitamin C than Arrowroot. Yam contains 17.1mg of Vitamin C, while Arrowroot contains 1.9mg.

Yam, raw and Arrowroot, raw types were used in this article.

Infographic

Yam 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.
Yam
5
:
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains less Sodium -65.4%
Contains more Copper +47.1%
Contains more Manganese +128.2%
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Phosphorus +78.2%
Contains more Zinc +162.5%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains less Sodium -65.4%
Contains more Copper +47.1%
Contains more Manganese +128.2%
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Phosphorus +78.2%
Contains more Zinc +162.5%
Equal in Selenium - 0.7

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.
Yam
7
:
Contains more Vitamin A +626.3%
Contains more Vitamin C +800%
Contains more Vitamin B6 +10.2%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +206.7%
Contains more Folate +1369.6%
Equal in Vitamin B5 - 0.292
Equal in Vitamin B6 - 0.266
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 9% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Contains more Vitamin A +626.3%
Contains more Vitamin C +800%
Contains more Vitamin B6 +10.2%
Contains more Vitamin B1 +27.7%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B3 +206.7%
Contains more Folate +1369.6%
Equal in Vitamin B5 - 0.292
Equal in Vitamin B6 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
1
:
Contains more Carbs +108.2%
Contains more Protein +177.1%
Contains more Fats +17.6%
Contains more Water +16%
Contains more Other +73.2%
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +108.2%
Contains more Protein +177.1%
Contains more Fats +17.6%
Contains more Water +16%
Contains more Other +73.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
2
:
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +21.1%
Equal in Saturated Fat - 0.039
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +21.1%
Equal in Saturated Fat - 0.039

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Arrowroot Opinion
Net carbs 23.78g 12.09g Yam
Protein 1.53g 4.24g Arrowroot
Fats 0.17g 0.2g Arrowroot
Carbs 27.88g 13.39g Yam
Calories 118kcal 65kcal Yam
Sugar 0.5g Arrowroot
Fiber 4.1g 1.3g Yam
Calcium 17mg 6mg Yam
Iron 0.54mg 2.22mg Arrowroot
Magnesium 21mg 25mg Arrowroot
Phosphorus 55mg 98mg Arrowroot
Potassium 816mg 454mg Yam
Sodium 9mg 26mg Yam
Zinc 0.24mg 0.63mg Arrowroot
Copper 0.178mg 0.121mg Yam
Manganese 0.397mg 0.174mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 19IU Yam
Vitamin A RAE 7µg 1µg Yam
Vitamin E 0.35mg Yam
Vitamin C 17.1mg 1.9mg Yam
Vitamin B1 0.112mg 0.143mg Arrowroot
Vitamin B2 0.032mg 0.059mg Arrowroot
Vitamin B3 0.552mg 1.693mg Arrowroot
Vitamin B5 0.314mg 0.292mg Yam
Vitamin B6 0.293mg 0.266mg Yam
Folate 23µg 338µg Arrowroot
Choline 16.5mg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.039g Yam
Monounsaturated Fat 0.006g 0.004g Yam
Polyunsaturated fat 0.076g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
18%
Yam
32%
Arrowroot
Minerals Daily Need Coverage Score
26%
Yam
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Yam
Yam is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.5g)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.