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  6. Arrowroot vs. Kiwi

Arrowroot vs. Kiwi — In-Depth Nutrition Comparison

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A recap on differences between arrowroot and kiwi

  • Arrowroot is higher in folate, iron, vitamin B6, vitamin B1, phosphorus, and vitamin B3, yet kiwi is higher in vitamin C and fiber.
  • Kiwi covers your daily vitamin C needs 101% more than arrowroot.
  • Arrowroot contains 14 times more folate than kiwi. While arrowroot contains 338µg of folate, kiwi contains only 25µg.

Food varieties used in this article are Arrowroot, raw and Kiwifruit, green, raw.

Infographic

Arrowroot vs Kiwi 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Kiwi
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +616.1%
Contains more ZincZinc +350%
Contains more PhosphorusPhosphorus +188.2%
Contains more ManganeseManganese +77.6%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +466.7%
Contains less SodiumSodium -88.5%
~equal in Copper ~0.13mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Kiwi
Kiwi
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +429.6%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +396.5%
Contains more Vitamin B5Vitamin B5 +59.6%
Contains more Vitamin B6Vitamin B6 +322.2%
Contains more FolateFolate +1252%
Contains more Vitamin CVitamin C +4778.9%
Contains more Vitamin AVitamin A +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Kiwi DV% diff.
Vitamin C 1.9mg 92.7mg 101%
Folate 338µg 25µg 78%
Vitamin K 40.3µg 34%
Iron 2.22mg 0.31mg 24%
Vitamin B6 0.266mg 0.063mg 16%
Vitamin B1 0.143mg 0.027mg 10%
Vitamin E 1.46mg 10%
Phosphorus 98mg 34mg 9%
Vitamin B3 1.693mg 0.341mg 8%
Fiber 1.3g 3g 7%
Protein 4.24g 1.14g 6%
Fructose 4.35g 5%
Zinc 0.63mg 0.14mg 4%
Potassium 454mg 312mg 4%
Manganese 0.174mg 0.098mg 3%
Calcium 6mg 34mg 3%
Vitamin B2 0.059mg 0.025mg 3%
Magnesium 25mg 17mg 2%
Vitamin B5 0.292mg 0.183mg 2%
Copper 0.121mg 0.13mg 1%
Polyunsaturated fat 0.092g 0.287g 1%
Sodium 26mg 3mg 1%
Choline 7.8mg 1%
Selenium 0.7µg 0.2µg 1%
Calories 65kcal 61kcal 0%
Fats 0.2g 0.52g 0%
Net carbs 12.09g 11.66g N/A
Carbs 13.39g 14.66g 0%
Sugar 8.99g N/A
Vitamin A 1µg 4µg 0%
Saturated fat 0.039g 0.029g 0%
Monounsaturated fat 0.004g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.047mg 0%
Isoleucine 0.051mg 0%
Leucine 0.066mg 0%
Lysine 0.061mg 0%
Methionine 0.024mg 0%
Phenylalanine 0.044mg 0%
Valine 0.057mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +271.9%
Contains more OtherOther +132.8%
Contains more FatsFats +160%
~equal in Carbs ~14.66g
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -25.6%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +212%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.