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  6. Kohlrabi vs. Arrowroot

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 for 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.
  • Arrowroot has a higher glycemic index (58) than kohlrabi (20).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
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%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +455%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +113%
Contains more ManganeseManganese +25.2%
~equal in Copper ~0.121mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +3163.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B2Vitamin B2 +195%
Contains more Vitamin B3Vitamin B3 +323.3%
Contains more Vitamin B5Vitamin B5 +77%
Contains more Vitamin B6Vitamin B6 +77.3%
Contains more FolateFolate +2012.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Arrowroot DV% diff.
Folate 16µg 338µg 81%
Vitamin C 62mg 1.9mg 67%
Iron 0.4mg 2.22mg 23%
Fiber 3.6g 1.3g 9%
Vitamin B6 0.15mg 0.266mg 9%
Vitamin B1 0.05mg 0.143mg 8%
Vitamin B3 0.4mg 1.693mg 8%
Phosphorus 46mg 98mg 7%
Protein 1.7g 4.24g 5%
Zinc 0.03mg 0.63mg 5%
Potassium 350mg 454mg 3%
Vitamin E 0.48mg 3%
Vitamin B2 0.02mg 0.059mg 3%
Vitamin B5 0.165mg 0.292mg 3%
Calories 27kcal 65kcal 2%
Carbs 6.2g 13.39g 2%
Calcium 24mg 6mg 2%
Manganese 0.139mg 0.174mg 2%
Choline 12.3mg 2%
Magnesium 19mg 25mg 1%
Copper 0.129mg 0.121mg 1%
Protein per 100 calories 6.3g 6.5g N/A
Calories per 10 g protein 159kcal 153kcal N/A
Weight per 100 calories 370g 154g N/A
Fats 0.1g 0.2g 0%
Net carbs 2.6g 12.09g N/A
Sugar 2.6g N/A
Sodium 20mg 26mg 0%
Vitamin A 2µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0.039g 0%
Monounsaturated fat 0.007g 0.004g 0%
Polyunsaturated fat 0.048g 0.092g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +12.7%
Contains more ProteinProtein +149.4%
Contains more FatsFats +100%
Contains more CarbsCarbs +116%
Contains more OtherOther +42%

Fat Type Comparison

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

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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. 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.