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Chinese broccoli vs Arrowroot - In-Depth Nutrition Comparison

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What are the main differences between Chinese broccoli and Arrowroot?

  • Chinese broccoli is richer in Vitamin C, Calcium, Vitamin A RAE, and Vitamin B2, while Arrowroot is higher in Folate, Iron, Vitamin B6, Phosphorus, Vitamin B3, and Copper.
  • Arrowroot's daily need coverage for Folate is 60% higher.
  • Arrowroot has 82 times less Vitamin A RAE than Chinese broccoli. Chinese broccoli has 82µg of Vitamin A RAE, while Arrowroot has 1µg.

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

Infographic

Chinese broccoli vs Arrowroot 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1566.7%
Contains less Sodium -73.1%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Contains more Calcium +1566.7%
Contains less Sodium -73.1%
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%

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 A +8521.1%
Contains more Vitamin C +1384.2%
Contains more Vitamin B2 +147.5%
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%
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%
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%
Contains more Vitamin A +8521.1%
Contains more Vitamin C +1384.2%
Contains more Vitamin B2 +147.5%
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%

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.
Chinese broccoli Arrowroot
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 Chinese broccoli Arrowroot Opinion
Net carbs 1.31g 12.09g Arrowroot
Protein 1.14g 4.24g Arrowroot
Fats 0.72g 0.2g Chinese broccoli
Carbs 3.81g 13.39g Arrowroot
Calories 22kcal 65kcal Arrowroot
Starch g g
Fructose g g
Sugar 0.84g g Arrowroot
Fiber 2.5g 1.3g Chinese broccoli
Calcium 100mg 6mg Chinese broccoli
Iron 0.56mg 2.22mg Arrowroot
Magnesium 18mg 25mg Arrowroot
Phosphorus 41mg 98mg Arrowroot
Potassium 261mg 454mg Arrowroot
Sodium 7mg 26mg Chinese broccoli
Zinc 0.39mg 0.63mg Arrowroot
Copper 0.061mg 0.121mg Arrowroot
Vitamin A 1638IU 19IU Chinese broccoli
Vitamin E 0.48mg mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 1.9mg Chinese broccoli
Vitamin B1 0.095mg 0.143mg Arrowroot
Vitamin B2 0.146mg 0.059mg Chinese broccoli
Vitamin B3 0.437mg 1.693mg Arrowroot
Vitamin B5 0.159mg 0.292mg Arrowroot
Vitamin B6 0.07mg 0.266mg Arrowroot
Folate 99µg 338µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K 84.8µg µg Chinese broccoli
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.039g Arrowroot
Monounsaturated Fat 0.05g 0.004g Chinese broccoli
Polyunsaturated fat 0.33g 0.092g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese broccoli Arrowroot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
48
Chinese broccoli
35
Arrowroot
Mineral Summary Score
17
Chinese broccoli
31
Arrowroot

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
7%
Chinese broccoli
25%
Arrowroot
Carbohydrates
4%
Chinese broccoli
13%
Arrowroot
Fats
3%
Chinese broccoli
1%
Arrowroot

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

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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.