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  6. Tapioca vs. Arrowroot

Tapioca vs. Arrowroot — In-Depth Nutrition Comparison

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What are the main differences between tapioca and arrowroot?

  • Tapioca is richer in vitamin B12 and calcium, while arrowroot is higher in folate, iron, vitamin B6, copper, vitamin B3, potassium, vitamin B1, and manganese.
  • Arrowroot's daily need coverage for folate is 84% higher.
  • Tapioca has a higher glycemic index (78) than arrowroot (58).

We used Puddings, tapioca, dry mix, prepared with 2% milk and Arrowroot, raw types in this comparison.

Infographic

Tapioca 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" 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 8.6% 32% 12% 2.3% 4% 9.5% 35% 16% 0.91% 11%
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 +1650%
Contains more SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +241.4%
Contains more IronIron +3600%
Contains more CopperCopper +908.3%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +19.5%
Contains less SodiumSodium -78.5%
Contains more ManganeseManganese +2385.7%

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 2.3% 14% 16% 0% 7.5% 33% 1.4% 17% 7.6% 31% 0% 3%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +4600%
Contains more Vitamin B2Vitamin B2 +142.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +171.4%
Contains more Vitamin B1Vitamin B1 +376.7%
Contains more Vitamin B3Vitamin B3 +2157.3%
Contains more Vitamin B6Vitamin B6 +706.1%
Contains more FolateFolate +8350%
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Tapioca Arrowroot DV% diff.
Folate 4µg 338µg 84%
Iron 0.06mg 2.22mg 27%
Vitamin B6 0.033mg 0.266mg 18%
Copper 0.012mg 0.121mg 12%
Calcium 105mg 6mg 10%
Vitamin B3 0.075mg 1.693mg 10%
Vitamin B12 0.25µg 0µg 10%
Potassium 133mg 454mg 9%
Vitamin B1 0.03mg 0.143mg 9%
Manganese 0.007mg 0.174mg 7%
Vitamin B2 0.143mg 0.059mg 6%
Vitamin D 0.9µg 0µg 5%
Fiber 0g 1.3g 5%
Vitamin A 47µg 1µg 5%
Vitamin D* 34 IU 0 IU 4%
Sodium 121mg 26mg 4%
Saturated fat 0.991g 0.039g 4%
Protein 2.88g 4.24g 3%
Magnesium 12mg 25mg 3%
Zinc 0.35mg 0.63mg 3%
Calories 105kcal 65kcal 2%
Fats 1.67g 0.2g 2%
Carbs 19.56g 13.39g 2%
Cholesterol 6mg 0mg 2%
Phosphorus 82mg 98mg 2%
Selenium 2µg 0.7µg 2%
Vitamin C 0.7mg 1.9mg 1%
Monounsaturated fat 0.452g 0.004g 1%
Protein per 100 calories 2.7g 6.5g N/A
Calories per 10 g protein 365kcal 153kcal N/A
Weight per 100 calories 95g 154g N/A
Net carbs 19.56g 12.09g N/A
Vitamin B5 0.277mg 0.292mg 0%
Polyunsaturated fat 0.061g 0.092g 0%
Tryptophan 0.041mg 0%
Threonine 0.13mg 0%
Isoleucine 0.173mg 0%
Leucine 0.282mg 0%
Lysine 0.228mg 0%
Methionine 0.073mg 0%
Phenylalanine 0.139mg 0%
Valine 0.192mg 0%
Histidine 0.078mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 20% 75%
Protein: 2.88 g
Fats: 1.67 g
Carbs: 19.56 g
Water: 75.01 g
Other: 0.88 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 +735%
Contains more CarbsCarbs +46.1%
Contains more ProteinProtein +47.2%
Contains more OtherOther +61.4%
~equal in Water ~80.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.991 g
Monounsaturated fat: Mono. Fat 0.452 g
Polyunsaturated fat: Poly. Fat 0.061 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 +11200%
Contains less Sat. FatSaturated fat -96.1%
Contains more Poly. FatPolyunsaturated fat +50.8%

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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. Tapioca - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169612/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.