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Cauliflower vs. Arrowroot — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Arrowroot

  • Cauliflower has more Vitamin C, and Vitamin B5, however, Arrowroot has more Folate, Iron, Copper, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B6.
  • Arrowroot's daily need coverage for Folate is 70% more.
  • Cauliflower has 25 times more Vitamin C than Arrowroot. Cauliflower has 48.2mg of Vitamin C, while Arrowroot has 1.9mg.

The food varieties used in the comparison are Cauliflower, raw and Arrowroot, raw.

Infographic

Cauliflower 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.
Contains more Calcium +266.7%
Contains more Iron +428.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +122.7%
Contains more Potassium +51.8%
Contains less Sodium -13.3%
Contains more Zinc +133.3%
Contains more Copper +210.3%
Contains more Manganese +12.3%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +266.7%
Contains more Iron +428.6%
Contains more Magnesium +66.7%
Contains more Phosphorus +122.7%
Contains more Potassium +51.8%
Contains less Sodium -13.3%
Contains more Zinc +133.3%
Contains more Copper +210.3%
Contains more Manganese +12.3%
Contains more Selenium +16.7%

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 C +2436.8%
Contains more Vitamin B5 +128.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +233.9%
Contains more Vitamin B6 +44.6%
Contains more Folate +493%
Equal in Vitamin B2 - 0.059
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin C +2436.8%
Contains more Vitamin B5 +128.4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +233.9%
Contains more Vitamin B6 +44.6%
Contains more Folate +493%
Equal in Vitamin B2 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +40%
Contains more Water +14%
Contains more Protein +120.8%
Contains more Carbs +169.4%
Contains more Other +86.8%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Fats +40%
Contains more Water +14%
Contains more Protein +120.8%
Contains more Carbs +169.4%
Contains more Other +86.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +196.8%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +750%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +196.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Arrowroot Opinion
Net carbs 2.97g 12.09g Arrowroot
Protein 1.92g 4.24g Arrowroot
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 13.39g Arrowroot
Calories 25kcal 65kcal Arrowroot
Fructose 0.97g Cauliflower
Sugar 1.91g Arrowroot
Fiber 2g 1.3g Cauliflower
Calcium 22mg 6mg Cauliflower
Iron 0.42mg 2.22mg Arrowroot
Magnesium 15mg 25mg Arrowroot
Phosphorus 44mg 98mg Arrowroot
Potassium 299mg 454mg Arrowroot
Sodium 30mg 26mg Arrowroot
Zinc 0.27mg 0.63mg Arrowroot
Copper 0.039mg 0.121mg Arrowroot
Manganese 0.155mg 0.174mg Arrowroot
Selenium 0.6µg 0.7µg Arrowroot
Vitamin A 0IU 19IU Arrowroot
Vitamin A RAE 0µg 1µg Arrowroot
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 1.9mg Cauliflower
Vitamin B1 0.05mg 0.143mg Arrowroot
Vitamin B2 0.06mg 0.059mg Cauliflower
Vitamin B3 0.507mg 1.693mg Arrowroot
Vitamin B5 0.667mg 0.292mg Cauliflower
Vitamin B6 0.184mg 0.266mg Arrowroot
Folate 57µg 338µg Arrowroot
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.039g Arrowroot
Monounsaturated Fat 0.034g 0.004g Cauliflower
Polyunsaturated fat 0.031g 0.092g Arrowroot
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Arrowroot
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
30%
Cauliflower
35%
Arrowroot
Minerals Daily Need Coverage Score
13%
Cauliflower
27%
Arrowroot

Comparison summary

Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 58)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.