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Kohlrabi vs. Arrowroot — In-Depth Nutrition Comparison

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How are Kohlrabi and Arrowroot different?

  • Kohlrabi is richer in Vitamin C, and Fiber, while Arrowroot is higher in Folate, Iron, Vitamin B6, Vitamin B3, Vitamin B1, Phosphorus, and Zinc.
  • Arrowroot covers your daily need of Folate 81% more than Kohlrabi.
  • Kohlrabi contains 33 times more Vitamin C than Arrowroot. Kohlrabi contains 62mg of Vitamin C, while Arrowroot contains 1.9mg.

Kohlrabi, raw and Arrowroot, raw types were used in this article.

Infographic

Kohlrabi 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.
Contains more Calcium +300%
Contains less Sodium -23.1%
Contains more Iron +455%
Contains more Magnesium +31.6%
Contains more Phosphorus +113%
Contains more Potassium +29.7%
Contains more Zinc +2000%
Contains more Manganese +25.2%
Equal in Copper - 0.121
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +300%
Contains less Sodium -23.1%
Contains more Iron +455%
Contains more Magnesium +31.6%
Contains more Phosphorus +113%
Contains more Potassium +29.7%
Contains more Zinc +2000%
Contains more Manganese +25.2%
Equal in Copper - 0.121
Equal in Selenium - 0.7

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 A +89.5%
Contains more Vitamin C +3163.2%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +77.3%
Contains more Folate +2012.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0% 0%
Contains more Vitamin A +89.5%
Contains more Vitamin C +3163.2%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +195%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +77%
Contains more Vitamin B6 +77.3%
Contains more Folate +2012.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +12.7%
Contains more Protein +149.4%
Contains more Fats +100%
Contains more Carbs +116%
Contains more Other +42%
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
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 Water +12.7%
Contains more Protein +149.4%
Contains more Fats +100%
Contains more Carbs +116%
Contains more Other +42%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +91.7%
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Arrowroot Opinion
Net carbs 2.6g 12.09g Arrowroot
Protein 1.7g 4.24g Arrowroot
Fats 0.1g 0.2g Arrowroot
Carbs 6.2g 13.39g Arrowroot
Calories 27kcal 65kcal Arrowroot
Sugar 2.6g Arrowroot
Fiber 3.6g 1.3g Kohlrabi
Calcium 24mg 6mg Kohlrabi
Iron 0.4mg 2.22mg Arrowroot
Magnesium 19mg 25mg Arrowroot
Phosphorus 46mg 98mg Arrowroot
Potassium 350mg 454mg Arrowroot
Sodium 20mg 26mg Kohlrabi
Zinc 0.03mg 0.63mg Arrowroot
Copper 0.129mg 0.121mg Kohlrabi
Manganese 0.139mg 0.174mg Arrowroot
Selenium 0.7µg 0.7µg
Vitamin A 36IU 19IU Kohlrabi
Vitamin A RAE 2µg 1µg Kohlrabi
Vitamin E 0.48mg Kohlrabi
Vitamin C 62mg 1.9mg Kohlrabi
Vitamin B1 0.05mg 0.143mg Arrowroot
Vitamin B2 0.02mg 0.059mg Arrowroot
Vitamin B3 0.4mg 1.693mg Arrowroot
Vitamin B5 0.165mg 0.292mg Arrowroot
Vitamin B6 0.15mg 0.266mg Arrowroot
Folate 16µg 338µg Arrowroot
Choline 12.3mg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.013g 0.039g Kohlrabi
Monounsaturated Fat 0.007g 0.004g Kohlrabi
Polyunsaturated fat 0.048g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi 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
24%
Kohlrabi
32%
Arrowroot
Minerals Daily Need Coverage Score
15%
Kohlrabi
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 38)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.6g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.6)
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 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.