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  6. Arrowroot vs. Yam

Arrowroot vs. Yam — In-Depth Nutrition Comparison

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How are arrowroot and yam different?

  • Arrowroot is higher in folate, iron, vitamin B3, and phosphorus; however, yam is richer in vitamin C, fiber, manganese, and potassium.
  • Daily need coverage for folate for arrowroot is 81% higher.
  • Arrowroot contains 4 times more iron than yam. While arrowroot contains 2.22mg of iron, yam contains only 0.52mg.

Arrowroot, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.

Infographic

Arrowroot vs Yam 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%
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%
Contains more MagnesiumMagnesium +38.9%
Contains more IronIron +326.9%
Contains more ZincZinc +215%
Contains more PhosphorusPhosphorus +100%
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%
~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%
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%
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%
Contains more Vitamin CVitamin C +536.8%
Contains more Vitamin AVitamin A +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Yam DV% diff.
Folate 338µg 16µg 81%
Iron 2.22mg 0.52mg 21%
Vitamin C 1.9mg 12.1mg 11%
Fiber 1.3g 3.9g 10%
Manganese 0.174mg 0.371mg 9%
Phosphorus 98mg 49mg 7%
Vitamin B3 1.693mg 0.552mg 7%
Protein 4.24g 1.49g 6%
Potassium 454mg 670mg 6%
Carbs 13.39g 27.48g 5%
Zinc 0.63mg 0.2mg 4%
Vitamin B1 0.143mg 0.095mg 4%
Calories 65kcal 116kcal 3%
Copper 0.121mg 0.152mg 3%
Vitamin B6 0.266mg 0.228mg 3%
Choline 16.2mg 3%
Magnesium 25mg 18mg 2%
Vitamin E 0.34mg 2%
Vitamin B2 0.059mg 0.028mg 2%
Vitamin K 2.3µg 2%
Calcium 6mg 14mg 1%
Sodium 26mg 8mg 1%
Vitamin A 1µg 6µg 1%
Protein per 100 calories 6.5g 1.3g N/A
Calories per 10 g protein 153kcal 779kcal N/A
Weight per 100 calories 154g 86g N/A
Fats 0.2g 0.14g 0%
Net carbs 12.09g 23.58g N/A
Sugar 0.49g N/A
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.292mg 0.311mg 0%
Saturated fat 0.039g 0.029g 0%
Monounsaturated fat 0.004g 0.005g 0%
Polyunsaturated fat 0.092g 0.06g 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
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
Contains more ProteinProtein +184.6%
Contains more FatsFats +42.9%
Contains more WaterWater +15.1%
Contains more OtherOther +86.8%
Contains more CarbsCarbs +105.2%

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
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
Contains more Poly. FatPolyunsaturated fat +53.3%
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +25%

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