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  6. Kale vs. Arrowroot

Kale vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between Kale and Arrowroot

  • Kale has more Vitamin A RAE, Vitamin C, and Manganese, while Arrowroot has more Folate, Iron, Phosphorus, Vitamin B6, Vitamin B1, Vitamin B3, and Potassium.
  • Arrowroot's daily need coverage for Folate is 81% higher.
  • Arrowroot contains 681 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Arrowroot contains 1µg.

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

Infographic

Kale 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
5
:
5
Arrowroot
Arrowroot
Contains more Calcium +1100%
Contains less Sodium -11.5%
Contains more Copper +28.9%
Contains more Manganese +139.1%
Contains more Selenium +28.6%
Contains more Iron +146.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +250%
Contains more Potassium +99.1%
Contains more Zinc +162.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +1100%
Contains less Sodium -11.5%
Contains more Copper +28.9%
Contains more Manganese +139.1%
Contains more Selenium +28.6%
Contains more Iron +146.7%
Contains more Magnesium +38.9%
Contains more Phosphorus +250%
Contains more Potassium +99.1%
Contains more Zinc +162.5%

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.
Kale
Kale
5
:
5
Arrowroot
Arrowroot
Contains more Vitamin A +71589.5%
Contains more Vitamin C +2057.9%
Contains more Vitamin B2 +18.6%
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%
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%
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%
Contains more Vitamin A +71589.5%
Contains more Vitamin C +2057.9%
Contains more Vitamin B2 +18.6%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Arrowroot
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 Kale Arrowroot Opinion
Net carbs 3.63g 12.09g Arrowroot
Protein 1.9g 4.24g Arrowroot
Fats 0.4g 0.2g Kale
Carbs 5.63g 13.39g Arrowroot
Calories 28kcal 65kcal Arrowroot
Sugar 1.25g Arrowroot
Fiber 2g 1.3g Kale
Calcium 72mg 6mg Kale
Iron 0.9mg 2.22mg Arrowroot
Magnesium 18mg 25mg Arrowroot
Phosphorus 28mg 98mg Arrowroot
Potassium 228mg 454mg Arrowroot
Sodium 23mg 26mg Kale
Zinc 0.24mg 0.63mg Arrowroot
Copper 0.156mg 0.121mg Kale
Manganese 0.416mg 0.174mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 19IU Kale
Vitamin A RAE 681µg 1µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 1.9mg Kale
Vitamin B1 0.053mg 0.143mg Arrowroot
Vitamin B2 0.07mg 0.059mg Kale
Vitamin B3 0.5mg 1.693mg Arrowroot
Vitamin B5 0.049mg 0.292mg Arrowroot
Vitamin B6 0.138mg 0.266mg Arrowroot
Folate 13µg 338µg 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 0.052g 0.039g Arrowroot
Monounsaturated Fat 0.03g 0.004g Kale
Polyunsaturated fat 0.193g 0.092g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Arrowroot
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
258%
Kale
35%
Arrowroot
Minerals Daily Need Coverage Score
22%
Kale
27%
Arrowroot

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.