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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains less Sodium -65.4%
Contains more Copper +47.1%
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Phosphorus +78.2%
Contains more Zinc +162.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +183.3%
Contains more Potassium +79.7%
Contains less Sodium -65.4%
Contains more Copper +47.1%
Contains more Iron +311.1%
Contains more Magnesium +19%
Contains more Phosphorus +78.2%
Contains more Zinc +162.5%

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
Yam
6
:
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 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +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

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.
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
Starch g g
Fructose g g
Sugar 0.5g g 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
Vitamin A 138IU 19IU Yam
Vitamin E 0.35mg mg Yam
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 2.3µg µg Yam
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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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
19
Yam
35
Arrowroot
Mineral Summary Score
25
Yam
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%
Yam
25%
Arrowroot
Carbohydrates
28%
Yam
13%
Arrowroot
Fats
1%
Yam
1%
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

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. 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.