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  6. Arrowroot vs. Cassava

Arrowroot vs. Cassava — In-Depth Nutrition Comparison

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Differences between arrowroot and cassava

  • Arrowroot has more folate, iron, vitamin B6, phosphorus, potassium, and vitamin B3, while cassava has more vitamin C and manganese.
  • Arrowroot's daily need coverage for folate is 78% higher.
  • Cassava contains 8 times less iron than arrowroot. Arrowroot contains 2.22mg of iron, while cassava contains 0.27mg.
  • Arrowroot has a lower glycemic index. The glycemic index of arrowroot is 58, while the glycemic index of cassava is 94.

The food types used in this comparison are Arrowroot, raw and Cassava, raw.

Infographic

Arrowroot vs Cassava 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +67.5%
Contains more IronIron +722.2%
Contains more CopperCopper +21%
Contains more ZincZinc +85.3%
Contains more PhosphorusPhosphorus +263%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +120.7%
~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.
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%
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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin B1Vitamin B1 +64.4%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +98.2%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more Vitamin B6Vitamin B6 +202.3%
Contains more FolateFolate +1151.9%
Contains more Vitamin CVitamin C +984.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Cassava DV% diff.
Folate 338µg 27µg 78%
Iron 2.22mg 0.27mg 24%
Vitamin C 1.9mg 20.6mg 21%
Vitamin B6 0.266mg 0.088mg 14%
Phosphorus 98mg 27mg 10%
Manganese 0.174mg 0.384mg 9%
Carbs 13.39g 38.06g 8%
Protein 4.24g 1.36g 6%
Calories 65kcal 160kcal 5%
Potassium 454mg 271mg 5%
Vitamin B1 0.143mg 0.087mg 5%
Vitamin B3 1.693mg 0.854mg 5%
Vitamin B5 0.292mg 0.107mg 4%
Choline 23.7mg 4%
Zinc 0.63mg 0.34mg 3%
Fiber 1.3g 1.8g 2%
Copper 0.121mg 0.1mg 2%
Vitamin K 1.9µg 2%
Magnesium 25mg 21mg 1%
Calcium 6mg 16mg 1%
Sodium 26mg 14mg 1%
Vitamin E 0.19mg 1%
Vitamin B2 0.059mg 0.048mg 1%
Protein per 100 calories 6.5g 0.85g N/A
Calories per 10 g protein 153kcal 1176kcal N/A
Weight per 100 calories 154g 63g N/A
Fats 0.2g 0.28g 0%
Net carbs 12.09g 36.26g N/A
Sugar 1.7g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.039g 0.074g 0%
Monounsaturated fat 0.004g 0.075g 0%
Polyunsaturated fat 0.092g 0.048g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +211.8%
Contains more WaterWater +35.3%
Contains more OtherOther +129%
Contains more FatsFats +40%
Contains more CarbsCarbs +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains less Sat. FatSaturated fat -47.3%
Contains more Poly. FatPolyunsaturated fat +91.7%
Contains more Mono. FatMonounsaturated fat +1775%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.