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Arrowroot vs Cauliflower - In-Depth Nutrition Comparison

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Important differences between Arrowroot and Cauliflower

  • Arrowroot has more Folate, Iron, Copper, Vitamin B1, Phosphorus, Vitamin B3, and Vitamin B6, however Cauliflower has more Vitamin C, and Vitamin B5.
  • Arrowroot's daily need coverage for Folate is 70% more.
  • Arrowroot has 5 times more Iron than Cauliflower. Arrowroot has 2.22mg of Iron, while Cauliflower has 0.42mg.

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

Infographic

Arrowroot vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +428.6%
Contains more Potassium +51.8%
Contains more Magnesium +66.7%
Contains more Copper +210.3%
Contains more Zinc +133.3%
Contains more Phosphorus +122.7%
Contains less Sodium -13.3%
Contains more Calcium +266.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +428.6%
Contains more Potassium +51.8%
Contains more Magnesium +66.7%
Contains more Copper +210.3%
Contains more Zinc +133.3%
Contains more Phosphorus +122.7%
Contains less Sodium -13.3%
Contains more Calcium +266.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains more Vitamin C +2436.8%
Contains more Vitamin B5 +128.4%
Equal in Vitamin B2 - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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%
Contains more Vitamin C +2436.8%
Contains more Vitamin B5 +128.4%
Equal in Vitamin B2 - 0.06

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
30
Cauliflower
Mineral Summary Score
31
Arrowroot
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
25%
Arrowroot
12%
Cauliflower
Carbohydrates
13%
Arrowroot
5%
Cauliflower
Fats
1%
Arrowroot
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot Cauliflower
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 14)
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.

All nutrients comparison - raw data values

Nutrient Arrowroot Cauliflower Opinion
Calories 65 25 Arrowroot
Protein 4.24 1.92 Arrowroot
Fats 0.2 0.28 Cauliflower
Vitamin C 1.9 48.2 Cauliflower
Carbs 13.39 4.97 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.42 Arrowroot
Calcium 6 22 Cauliflower
Potassium 454 299 Arrowroot
Magnesium 25 15 Arrowroot
Sugar 1.91 Arrowroot
Fiber 1.3 2 Cauliflower
Copper 0.121 0.039 Arrowroot
Zinc 0.63 0.27 Arrowroot
Starch
Phosphorus 98 44 Arrowroot
Sodium 26 30 Arrowroot
Vitamin A 19 0 Arrowroot
Vitamin E 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.143 0.05 Arrowroot
Vitamin B2 0.059 0.06 Cauliflower
Vitamin B3 1.693 0.507 Arrowroot
Vitamin B5 0.292 0.667 Cauliflower
Vitamin B6 0.266 0.184 Arrowroot
Vitamin B12 0 0
Vitamin K 15.5 Cauliflower
Folate 338 57 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.13 Arrowroot
Monounsaturated Fat 0.004 0.034 Cauliflower
Polyunsaturated fat 0.092 0.031 Arrowroot
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.