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  6. Yam vs. Arrowroot

Yam vs. Arrowroot — In-Depth Nutrition Comparison

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How are yam and arrowroot different?

  • Yam is higher in vitamin C, fiber, manganese, and potassium; however, arrowroot is richer in folate, iron, vitamin B3, and phosphorus.
  • Daily need coverage for folate for arrowroot is 81% higher.
  • Yam contains 6 times more vitamin C than arrowroot. While yam contains 12.1mg of vitamin C, arrowroot contains only 1.9mg.

Yam, cooked, boiled, drained, or baked, without salt and Arrowroot, raw are the varieties 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
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
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 CalciumCalcium +133.3%
Contains more PotassiumPotassium +47.6%
Contains more CopperCopper +25.6%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +113.2%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +326.9%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +100%
~equal in Selenium ~0.7µg

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
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +536.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +110.7%
Contains more Vitamin B3Vitamin B3 +206.7%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more FolateFolate +2012.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Arrowroot DV% diff.
Folate 16µg 338µg 81%
Iron 0.52mg 2.22mg 21%
Vitamin C 12.1mg 1.9mg 11%
Fiber 3.9g 1.3g 10%
Manganese 0.371mg 0.174mg 9%
Phosphorus 49mg 98mg 7%
Vitamin B3 0.552mg 1.693mg 7%
Protein 1.49g 4.24g 6%
Potassium 670mg 454mg 6%
Carbs 27.48g 13.39g 5%
Zinc 0.2mg 0.63mg 4%
Vitamin B1 0.095mg 0.143mg 4%
Calories 116kcal 65kcal 3%
Copper 0.152mg 0.121mg 3%
Vitamin B6 0.228mg 0.266mg 3%
Choline 16.2mg 3%
Magnesium 18mg 25mg 2%
Vitamin E 0.34mg 2%
Vitamin B2 0.028mg 0.059mg 2%
Vitamin K 2.3µg 2%
Calcium 14mg 6mg 1%
Sodium 8mg 26mg 1%
Vitamin A 6µg 1µg 1%
Protein per 100 calories 1.3g 6.5g N/A
Calories per 10 g protein 779kcal 153kcal N/A
Weight per 100 calories 86g 154g N/A
Fats 0.14g 0.2g 0%
Net carbs 23.58g 12.09g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.311mg 0.292mg 0%
Saturated fat 0.029g 0.039g 0%
Monounsaturated fat 0.005g 0.004g 0%
Polyunsaturated fat 0.06g 0.092g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +105.2%
Contains more ProteinProtein +184.6%
Contains more FatsFats +42.9%
Contains more WaterWater +15.1%
Contains more OtherOther +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -25.6%
Contains more Mono. FatMonounsaturated fat +25%
Contains more Poly. FatPolyunsaturated fat +53.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.