Arrowroot vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are arrowroot and marrow-stem Kale different?
- Arrowroot is richer in folate, iron, phosphorus, copper, and vitamin B6, while marrow-stem Kale is higher in vitamin A, vitamin C, calcium, manganese, and fiber.
- Marrow-stem Kale covers your daily need for vitamin A, 100% more than arrowroot.
- Arrowroot contains 5 times more iron than marrow-stem Kale. Arrowroot contains 2.22mg of iron, while marrow-stem Kale contains 0.47mg.
- Arrowroot has a higher glycemic index (58) than marrow-stem Kale (32).
Arrowroot, raw and Collards, raw types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +113.1% |
| Contains more IronIron | +372.3% |
| Contains more CopperCopper | +163% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +292% |
| Contains more CalciumCalcium | +3766.7% |
| Contains less SodiumSodium | -34.6% |
| Contains more ManganeseManganese | +278.2% |
| Contains more SeleniumSelenium | +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 B1Vitamin B1 | +164.8% |
| Contains more Vitamin B3Vitamin B3 | +128.2% |
| Contains more Vitamin B6Vitamin B6 | +61.2% |
| Contains more FolateFolate | +162% |
| Contains more Vitamin CVitamin C | +1757.9% |
| Contains more Vitamin AVitamin A | +25000% |
| Contains more Vitamin B2Vitamin B2 | +120.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Folate | 338µg | 129µg | 52% |
| Vitamin C | 1.9mg | 35.3mg | 37% |
| Vitamin A | 1µg | 251µg | 28% |
| Calcium | 6mg | 232mg | 23% |
| Iron | 2.22mg | 0.47mg | 22% |
| Manganese | 0.174mg | 0.658mg | 21% |
| Vitamin E | 2.26mg | 15% | |
| Fiber | 1.3g | 4g | 11% |
| Phosphorus | 98mg | 25mg | 10% |
| Vitamin B6 | 0.266mg | 0.165mg | 8% |
| Copper | 0.121mg | 0.046mg | 8% |
| Potassium | 454mg | 213mg | 7% |
| Vitamin B1 | 0.143mg | 0.054mg | 7% |
| Vitamin B3 | 1.693mg | 0.742mg | 6% |
| Vitamin B2 | 0.059mg | 0.13mg | 5% |
| Zinc | 0.63mg | 0.21mg | 4% |
| Choline | 23.2mg | 4% | |
| Carbs | 13.39g | 5.42g | 3% |
| Calories | 65kcal | 32kcal | 2% |
| Protein | 4.24g | 3.02g | 2% |
| Fats | 0.2g | 0.61g | 1% |
| Selenium | 0.7µg | 1.3µg | 1% |
| Polyunsaturated fat | 0.092g | 0.201g | 1% |
| Net carbs | 12.09g | 1.42g | N/A |
| Magnesium | 25mg | 27mg | 0% |
| Sugar | 0.46g | N/A | |
| Sodium | 26mg | 17mg | 0% |
| Vitamin B5 | 0.292mg | 0.267mg | 0% |
| Saturated fat | 0.039g | 0.055g | 0% |
| Monounsaturated fat | 0.004g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.24 g
Fats:
0.2 g
Carbs:
13.39 g
Water:
80.75 g
Other:
1.42 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more ProteinProtein | +40.4% |
| Contains more CarbsCarbs | +147% |
| Contains more FatsFats | +205% |
| Contains more WaterWater | +11% |
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.039 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.092 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains less Sat. FatSaturated fat | -29.1% |
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +118.5% |
