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Arrowroot vs Chinese broccoli - In-Depth Nutrition Comparison

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What are the main differences between Arrowroot and Chinese broccoli?

  • Arrowroot is richer in Folate, Iron, Vitamin B6, Phosphorus, Vitamin B3, and Copper, while Chinese broccoli is higher in Vitamin C, Calcium, Vitamin A, and Vitamin B2.
  • Arrowroot's daily need coverage for Folate is 60% higher.
  • Chinese broccoli has 4 times less Iron than Arrowroot. Arrowroot has 2.22mg of Iron, while Chinese broccoli has 0.56mg.

We used Arrowroot, raw and Broccoli, chinese, cooked types in this comparison.

Infographic

Arrowroot vs Chinese broccoli 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 +296.4%
Contains more Potassium +73.9%
Contains more Magnesium +38.9%
Contains more Copper +98.4%
Contains more Zinc +61.5%
Contains more Phosphorus +139%
Contains more Calcium +1566.7%
Contains less Sodium -73.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Iron +296.4%
Contains more Potassium +73.9%
Contains more Magnesium +38.9%
Contains more Copper +98.4%
Contains more Zinc +61.5%
Contains more Phosphorus +139%
Contains more Calcium +1566.7%
Contains less Sodium -73.1%

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 B1 +50.5%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +83.6%
Contains more Vitamin B6 +280%
Contains more Folate +241.4%
Contains more Vitamin C +1384.2%
Contains more Vitamin A +8521.1%
Contains more Vitamin B2 +147.5%
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 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B3 +287.4%
Contains more Vitamin B5 +83.6%
Contains more Vitamin B6 +280%
Contains more Folate +241.4%
Contains more Vitamin C +1384.2%
Contains more Vitamin A +8521.1%
Contains more Vitamin B2 +147.5%

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
48
Chinese broccoli
Mineral Summary Score
31
Arrowroot
17
Chinese broccoli

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
7%
Chinese broccoli
Carbohydrates
13%
Arrowroot
4%
Chinese broccoli
Fats
1%
Arrowroot
3%
Chinese broccoli

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 Chinese broccoli
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Chinese broccoli
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 contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 19mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.071g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 18)
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 cheaper?
?
The foods are relatively equal in price ($)
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 Chinese broccoli Opinion
Calories 65 22 Arrowroot
Protein 4.24 1.14 Arrowroot
Fats 0.2 0.72 Chinese broccoli
Vitamin C 1.9 28.2 Chinese broccoli
Carbs 13.39 3.81 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.56 Arrowroot
Calcium 6 100 Chinese broccoli
Potassium 454 261 Arrowroot
Magnesium 25 18 Arrowroot
Sugar 0.84 Arrowroot
Fiber 1.3 2.5 Chinese broccoli
Copper 0.121 0.061 Arrowroot
Zinc 0.63 0.39 Arrowroot
Starch
Phosphorus 98 41 Arrowroot
Sodium 26 7 Chinese broccoli
Vitamin A 19 1638 Chinese broccoli
Vitamin E 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.143 0.095 Arrowroot
Vitamin B2 0.059 0.146 Chinese broccoli
Vitamin B3 1.693 0.437 Arrowroot
Vitamin B5 0.292 0.159 Arrowroot
Vitamin B6 0.266 0.07 Arrowroot
Vitamin B12 0 0
Vitamin K 84.8 Chinese broccoli
Folate 338 99 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.11 Arrowroot
Monounsaturated Fat 0.004 0.05 Chinese broccoli
Polyunsaturated fat 0.092 0.33 Chinese broccoli
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.