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Arrowroot vs. Corn — In-Depth Nutrition Comparison

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A recap on the differences between arrowroot and corn

  • Arrowroot is higher in folate, iron, vitamin B6, copper, and potassium, yet corn is higher in vitamin B5.
  • Arrowroot covers your daily folate needs 79% more than corn.
  • Arrowroot contains 5 times more iron than corn. While arrowroot contains 2.22mg of iron, corn contains only 0.45mg.

Food varieties used in this article are Arrowroot, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Arrowroot vs Corn 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.
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%
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +108.3%
Contains more IronIron +393.3%
Contains more CopperCopper +146.9%
Contains more PhosphorusPhosphorus +27.3%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -96.2%
~equal in Magnesium ~26mg
~equal in Zinc ~0.62mg
~equal in Manganese ~0.167mg

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%
Corn
Corn
5
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B6Vitamin B6 +91.4%
Contains more FolateFolate +1369.6%
Contains more Vitamin CVitamin C +189.5%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B5Vitamin B5 +171.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B3 ~1.683mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Corn DV% diff.
Folate 338µg 23µg 79%
Iron 2.22mg 0.45mg 22%
Vitamin B5 0.292mg 0.792mg 10%
Vitamin B6 0.266mg 0.139mg 10%
Copper 0.121mg 0.049mg 8%
Potassium 454mg 218mg 7%
Choline 29.1mg 5%
Vitamin C 1.9mg 5.5mg 4%
Fiber 1.3g 2.4g 4%
Vitamin B1 0.143mg 0.093mg 4%
Carbs 13.39g 20.98g 3%
Starch 7.17g 3%
Phosphorus 98mg 77mg 3%
Polyunsaturated fat 0.092g 0.603g 3%
Calories 65kcal 96kcal 2%
Protein 4.24g 3.41g 2%
Fats 0.2g 1.5g 2%
Sodium 26mg 1mg 1%
Vitamin A 1µg 13µg 1%
Vitamin E 0.09mg 1%
Selenium 0.7µg 0.2µg 1%
Saturated fat 0.039g 0.197g 1%
Monounsaturated fat 0.004g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 6.5g 3.6g N/A
Calories per 10 g protein 153kcal 282kcal N/A
Weight per 100 calories 154g 104g N/A
Net carbs 12.09g 18.58g N/A
Magnesium 25mg 26mg 0%
Calcium 6mg 3mg 0%
Sugar 4.54g N/A
Zinc 0.63mg 0.62mg 0%
Manganese 0.174mg 0.167mg 0%
Vitamin B2 0.059mg 0.057mg 0%
Vitamin B3 1.693mg 1.683mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.023mg 0%
Threonine 0.133mg 0%
Isoleucine 0.133mg 0%
Leucine 0.358mg 0%
Lysine 0.141mg 0%
Methionine 0.069mg 0%
Phenylalanine 0.155mg 0%
Valine 0.191mg 0%
Histidine 0.091mg 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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +24.3%
Contains more OtherOther +102.9%
Contains more FatsFats +650%
Contains more CarbsCarbs +56.7%
~equal in Water ~73.41g

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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -80.2%
Contains more Mono. FatMonounsaturated fat +9250%
Contains more Poly. FatPolyunsaturated fat +555.4%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.