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  6. Cassava vs. Arrowroot

Cassava vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between cassava and arrowroot

  • Cassava has more vitamin C, manganese, and carbs, while arrowroot has more folate, iron, vitamin B6, phosphorus, protein, potassium, and vitamin B3.
  • Arrowroot's daily need coverage for folate is 78% higher.
  • Arrowroot contains 11 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while arrowroot contains 1.9mg.
  • 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 Cassava, raw and Arrowroot, raw.

Infographic

Cassava vs Arrowroot infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more CalciumCalcium +166.7%
Contains less SodiumSodium -46.2%
Contains more ManganeseManganese +120.7%
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%
~equal in Selenium ~0.7µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
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%
Contains more Vitamin CVitamin C +984.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~1µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Arrowroot DV% diff.
Folate 27µg 338µg 78%
Iron 0.27mg 2.22mg 24%
Vitamin C 20.6mg 1.9mg 21%
Vitamin B6 0.088mg 0.266mg 14%
Phosphorus 27mg 98mg 10%
Manganese 0.384mg 0.174mg 9%
Carbs 38.06g 13.39g 8%
Protein 1.36g 4.24g 6%
Calories 160kcal 65kcal 5%
Potassium 271mg 454mg 5%
Vitamin B1 0.087mg 0.143mg 5%
Vitamin B3 0.854mg 1.693mg 5%
Vitamin B5 0.107mg 0.292mg 4%
Choline 23.7mg 4%
Zinc 0.34mg 0.63mg 3%
Fiber 1.8g 1.3g 2%
Copper 0.1mg 0.121mg 2%
Vitamin K 1.9µg 2%
Magnesium 21mg 25mg 1%
Calcium 16mg 6mg 1%
Sodium 14mg 26mg 1%
Vitamin E 0.19mg 1%
Vitamin B2 0.048mg 0.059mg 1%
Protein per 100 calories 0.85g 6.5g N/A
Calories per 10 g protein 1176kcal 153kcal N/A
Weight per 100 calories 63g 154g N/A
Fats 0.28g 0.2g 0%
Net carbs 36.26g 12.09g N/A
Sugar 1.7g N/A
Vitamin A 1µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.039g 0%
Monounsaturated fat 0.075g 0.004g 0%
Polyunsaturated fat 0.048g 0.092g 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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 FatsFats +40%
Contains more CarbsCarbs +184.2%
Contains more ProteinProtein +211.8%
Contains more WaterWater +35.3%

Fat Type Comparison

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

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