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Arrowroot vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Arrowroot and Kohlrabi different?

  • Arrowroot is richer in Folate, Iron, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, and Zinc, while Kohlrabi is higher in Vitamin C, and Fiber.
  • Arrowroot covers your daily need of Folate 81% more than Kohlrabi.
  • Arrowroot contains 21 times more Zinc than Kohlrabi. Arrowroot contains 0.63mg of Zinc, while Kohlrabi contains 0.03mg.

Arrowroot, raw and Kohlrabi, raw types were used in this article.

Infographic

Arrowroot vs Kohlrabi 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.
Contains more Iron +455%
Contains more Magnesium +31.6%
Contains more Phosphorus +113%
Contains more Potassium +29.7%
Contains more Zinc +2000%
Contains more Manganese +25.2%
Contains more Calcium +300%
Contains less Sodium -23.1%
Equal in Copper - 0.129
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +455%
Contains more Magnesium +31.6%
Contains more Phosphorus +113%
Contains more Potassium +29.7%
Contains more Zinc +2000%
Contains more Manganese +25.2%
Contains more Calcium +300%
Contains less Sodium -23.1%
Equal in Copper - 0.129
Equal in Selenium - 0.7

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.
:
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +77.3%
Contains more Folate +2012.5%
Contains more Vitamin A +89.5%
Contains more Vitamin C +3163.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +77.3%
Contains more Folate +2012.5%
Contains more Vitamin A +89.5%
Contains more Vitamin C +3163.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +149.4%
Contains more Fats +100%
Contains more Carbs +116%
Contains more Other +42%
Contains more Water +12.7%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +149.4%
Contains more Fats +100%
Contains more Carbs +116%
Contains more Other +42%
Contains more Water +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +75%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +91.7%
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +75%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Kohlrabi Opinion
Net carbs 12.09g 2.6g Arrowroot
Protein 4.24g 1.7g Arrowroot
Fats 0.2g 0.1g Arrowroot
Carbs 13.39g 6.2g Arrowroot
Calories 65kcal 27kcal Arrowroot
Sugar 2.6g Arrowroot
Fiber 1.3g 3.6g Kohlrabi
Calcium 6mg 24mg Kohlrabi
Iron 2.22mg 0.4mg Arrowroot
Magnesium 25mg 19mg Arrowroot
Phosphorus 98mg 46mg Arrowroot
Potassium 454mg 350mg Arrowroot
Sodium 26mg 20mg Kohlrabi
Zinc 0.63mg 0.03mg Arrowroot
Copper 0.121mg 0.129mg Kohlrabi
Manganese 0.174mg 0.139mg Arrowroot
Selenium 0.7µg 0.7µg
Vitamin A 19IU 36IU Kohlrabi
Vitamin A RAE 1µg 2µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 1.9mg 62mg Kohlrabi
Vitamin B1 0.143mg 0.05mg Arrowroot
Vitamin B2 0.059mg 0.02mg Arrowroot
Vitamin B3 1.693mg 0.4mg Arrowroot
Vitamin B5 0.292mg 0.165mg Arrowroot
Vitamin B6 0.266mg 0.15mg Arrowroot
Folate 338µg 16µg Arrowroot
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.039g 0.013g Kohlrabi
Monounsaturated Fat 0.004g 0.007g Kohlrabi
Polyunsaturated fat 0.092g 0.048g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Arrowroot
25%
Kohlrabi
Minerals Daily Need Coverage Score
27%
Arrowroot
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.6)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.