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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 RAE, 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
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 +296.4%
Contains more Magnesium +38.9%
Contains more Phosphorus +139%
Contains more Potassium +73.9%
Contains more Zinc +61.5%
Contains more Copper +98.4%
Contains more Calcium +1566.7%
Contains less Sodium -73.1%
Contains more Manganese +51.7%
Contains more Selenium +85.7%
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 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Iron +296.4%
Contains more Magnesium +38.9%
Contains more Phosphorus +139%
Contains more Potassium +73.9%
Contains more Zinc +61.5%
Contains more Copper +98.4%
Contains more Calcium +1566.7%
Contains less Sodium -73.1%
Contains more Manganese +51.7%
Contains more Selenium +85.7%

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 +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 A +8521.1%
Contains more Vitamin C +1384.2%
Contains more Vitamin B2 +147.5%
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 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 A +8521.1%
Contains more Vitamin C +1384.2%
Contains more Vitamin B2 +147.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +271.9%
Contains more Carbs +251.4%
Contains more Other +79.7%
Contains more Fats +260%
Contains more Water +15.8%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +271.9%
Contains more Carbs +251.4%
Contains more Other +79.7%
Contains more Fats +260%
Contains more Water +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +258.7%
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -64.5%
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +258.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Chinese broccoli Opinion
Net carbs 12.09g 1.31g Arrowroot
Protein 4.24g 1.14g Arrowroot
Fats 0.2g 0.72g Chinese broccoli
Carbs 13.39g 3.81g Arrowroot
Calories 65kcal 22kcal Arrowroot
Sugar 0.84g Arrowroot
Fiber 1.3g 2.5g Chinese broccoli
Calcium 6mg 100mg Chinese broccoli
Iron 2.22mg 0.56mg Arrowroot
Magnesium 25mg 18mg Arrowroot
Phosphorus 98mg 41mg Arrowroot
Potassium 454mg 261mg Arrowroot
Sodium 26mg 7mg Chinese broccoli
Zinc 0.63mg 0.39mg Arrowroot
Copper 0.121mg 0.061mg Arrowroot
Manganese 0.174mg 0.264mg Chinese broccoli
Selenium 0.7µg 1.3µg Chinese broccoli
Vitamin A 19IU 1638IU Chinese broccoli
Vitamin A RAE 1µg 82µg Chinese broccoli
Vitamin E 0.48mg Chinese broccoli
Vitamin C 1.9mg 28.2mg Chinese broccoli
Vitamin B1 0.143mg 0.095mg Arrowroot
Vitamin B2 0.059mg 0.146mg Chinese broccoli
Vitamin B3 1.693mg 0.437mg Arrowroot
Vitamin B5 0.292mg 0.159mg Arrowroot
Vitamin B6 0.266mg 0.07mg Arrowroot
Folate 338µg 99µg Arrowroot
Vitamin K 84.8µg Chinese broccoli
Saturated Fat 0.039g 0.11g Arrowroot
Monounsaturated Fat 0.004g 0.05g Chinese broccoli
Polyunsaturated fat 0.092g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
27%
Arrowroot
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 26)
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 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.

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. 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.