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  6. Arrowroot vs. Kale

Arrowroot vs. Kale — In-Depth Nutrition Comparison

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Differences between Arrowroot and Kale

  • Arrowroot has more Folate, Iron, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, and Potassium, while Kale has more Vitamin A RAE, Vitamin C, and Manganese.
  • Arrowroot's daily need coverage for Folate is 81% higher.
  • Kale contains 4 times less Phosphorus than Arrowroot. Arrowroot contains 98mg of Phosphorus, while Kale contains 28mg.

The food types used in this comparison are Arrowroot, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Arrowroot vs Kale 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.
Arrowroot
Arrowroot
5
:
5
Kale
Kale
Contains more Iron +146.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +250%
Contains more Potassium +99.1%
Contains more Zinc +162.5%
Contains more Calcium +1100%
Contains less Sodium -11.5%
Contains more Copper +28.9%
Contains more Manganese +139.1%
Contains more Selenium +28.6%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +146.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +250%
Contains more Potassium +99.1%
Contains more Zinc +162.5%
Contains more Calcium +1100%
Contains less Sodium -11.5%
Contains more Copper +28.9%
Contains more Manganese +139.1%
Contains more Selenium +28.6%

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.
Arrowroot
Arrowroot
5
:
5
Kale
Kale
Contains more Vitamin B1 +169.8%
Contains more Vitamin B3 +238.6%
Contains more Vitamin B5 +495.9%
Contains more Vitamin B6 +92.8%
Contains more Folate +2500%
Contains more Vitamin A +71589.5%
Contains more Vitamin C +2057.9%
Contains more Vitamin B2 +18.6%
Arrowroot
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +169.8%
Contains more Vitamin B3 +238.6%
Contains more Vitamin B5 +495.9%
Contains more Vitamin B6 +92.8%
Contains more Folate +2500%
Contains more Vitamin A +71589.5%
Contains more Vitamin C +2057.9%
Contains more Vitamin B2 +18.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
3
:
2
Kale
Kale
Contains more Protein +123.2%
Contains more Carbs +137.8%
Contains more Other +63.2%
Contains more Fats +100%
Contains more Water +12.9%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +123.2%
Contains more Carbs +137.8%
Contains more Other +63.2%
Contains more Fats +100%
Contains more Water +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Kale
Kale
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +109.8%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +109.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Kale Opinion
Net carbs 12.09g 3.63g Arrowroot
Protein 4.24g 1.9g Arrowroot
Fats 0.2g 0.4g Kale
Carbs 13.39g 5.63g Arrowroot
Calories 65kcal 28kcal Arrowroot
Sugar 1.25g Arrowroot
Fiber 1.3g 2g Kale
Calcium 6mg 72mg Kale
Iron 2.22mg 0.9mg Arrowroot
Magnesium 25mg 18mg Arrowroot
Phosphorus 98mg 28mg Arrowroot
Potassium 454mg 228mg Arrowroot
Sodium 26mg 23mg Kale
Zinc 0.63mg 0.24mg Arrowroot
Copper 0.121mg 0.156mg Kale
Manganese 0.174mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 19IU 13621IU Kale
Vitamin A RAE 1µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 1.9mg 41mg Kale
Vitamin B1 0.143mg 0.053mg Arrowroot
Vitamin B2 0.059mg 0.07mg Kale
Vitamin B3 1.693mg 0.5mg Arrowroot
Vitamin B5 0.292mg 0.049mg Arrowroot
Vitamin B6 0.266mg 0.138mg Arrowroot
Folate 338µg 13µg Arrowroot
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.039g 0.052g Arrowroot
Monounsaturated Fat 0.004g 0.03g Kale
Polyunsaturated fat 0.092g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Kale
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
258%
Kale
Minerals Daily Need Coverage Score
27%
Arrowroot
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.013g)
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 minerals?
?
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.
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.