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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 from 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
5
:
Contains more Calcium +133.3%
Contains more Potassium +47.6%
Contains less Sodium -69.2%
Contains more Copper +25.6%
Contains more Manganese +113.2%
Contains more Iron +326.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +100%
Contains more Zinc +215%
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +133.3%
Contains more Potassium +47.6%
Contains less Sodium -69.2%
Contains more Copper +25.6%
Contains more Manganese +113.2%
Contains more Iron +326.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +100%
Contains more Zinc +215%
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
6
:
Contains more Vitamin A +542.1%
Contains more Vitamin C +536.8%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +2012.5%
Equal in Vitamin B5 - 0.292
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 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 +542.1%
Contains more Vitamin C +536.8%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +110.7%
Contains more Vitamin B3 +206.7%
Contains more Vitamin B6 +16.7%
Contains more Folate +2012.5%
Equal in Vitamin B5 - 0.292

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
1
:
Contains more Carbs +105.2%
Contains more Protein +184.6%
Contains more Fats +42.9%
Contains more Water +15.1%
Contains more Other +86.8%
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 Carbs +105.2%
Contains more Protein +184.6%
Contains more Fats +42.9%
Contains more Water +15.1%
Contains more Other +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
2
:
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +53.3%
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -25.6%
Contains more Monounsaturated Fat +25%
Contains more Polyunsaturated fat +53.3%

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 23.58g 12.09g Yam
Protein 1.49g 4.24g Arrowroot
Fats 0.14g 0.2g Arrowroot
Carbs 27.48g 13.39g Yam
Calories 116kcal 65kcal Yam
Sugar 0.49g Arrowroot
Fiber 3.9g 1.3g Yam
Calcium 14mg 6mg Yam
Iron 0.52mg 2.22mg Arrowroot
Magnesium 18mg 25mg Arrowroot
Phosphorus 49mg 98mg Arrowroot
Potassium 670mg 454mg Yam
Sodium 8mg 26mg Yam
Zinc 0.2mg 0.63mg Arrowroot
Copper 0.152mg 0.121mg Yam
Manganese 0.371mg 0.174mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 19IU Yam
Vitamin A RAE 6µg 1µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 1.9mg Yam
Vitamin B1 0.095mg 0.143mg Arrowroot
Vitamin B2 0.028mg 0.059mg Arrowroot
Vitamin B3 0.552mg 1.693mg Arrowroot
Vitamin B5 0.311mg 0.292mg Yam
Vitamin B6 0.228mg 0.266mg Arrowroot
Folate 16µg 338µg Arrowroot
Choline 16.2mg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg Yam
Threonine 0.052mg Yam
Isoleucine 0.05mg Yam
Leucine 0.094mg Yam
Lysine 0.058mg Yam
Methionine 0.02mg Yam
Phenylalanine 0.069mg Yam
Valine 0.06mg Yam
Histidine 0.033mg Yam
Saturated Fat 0.029g 0.039g Yam
Monounsaturated Fat 0.005g 0.004g Yam
Polyunsaturated fat 0.06g 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

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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
15%
Yam
32%
Arrowroot
Minerals Daily Need Coverage Score
23%
Yam
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.01g)
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 - 0.49g)
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/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.