Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Arrowroot

Marrow-stem Kale vs. Arrowroot — In-Depth Nutrition Comparison

Compare

How are marrow-stem Kale and arrowroot different?

  • Marrow-stem Kale is richer in vitamin A, vitamin C, calcium, manganese, and fiber, while arrowroot is higher in folate, iron, phosphorus, copper, and vitamin B6.
  • Marrow-stem Kale covers your daily need for vitamin A, 100% more than arrowroot.
  • Marrow-stem Kale contains 39 times more calcium than arrowroot. Marrow-stem Kale contains 232mg of calcium, while arrowroot contains 6mg.
  • Arrowroot has a higher glycemic index (58) than marrow-stem Kale (32).

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

Infographic

Marrow-stem 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +3766.7%
Contains less SodiumSodium -34.6%
Contains more ManganeseManganese +278.2%
Contains more SeleniumSelenium +85.7%
Contains more PotassiumPotassium +113.1%
Contains more IronIron +372.3%
Contains more CopperCopper +163%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +292%
~equal in Magnesium ~25mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +1757.9%
Contains more Vitamin AVitamin A +25000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +120.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Arrowroot DV% diff.
Vitamin K 437.1µg 364%
Folate 129µg 338µg 52%
Vitamin C 35.3mg 1.9mg 37%
Vitamin A 251µg 1µg 28%
Calcium 232mg 6mg 23%
Iron 0.47mg 2.22mg 22%
Manganese 0.658mg 0.174mg 21%
Vitamin E 2.26mg 15%
Fiber 4g 1.3g 11%
Phosphorus 25mg 98mg 10%
Vitamin B6 0.165mg 0.266mg 8%
Copper 0.046mg 0.121mg 8%
Potassium 213mg 454mg 7%
Vitamin B1 0.054mg 0.143mg 7%
Vitamin B3 0.742mg 1.693mg 6%
Vitamin B2 0.13mg 0.059mg 5%
Zinc 0.21mg 0.63mg 4%
Choline 23.2mg 4%
Carbs 5.42g 13.39g 3%
Calories 32kcal 65kcal 2%
Protein 3.02g 4.24g 2%
Fats 0.61g 0.2g 1%
Selenium 1.3µg 0.7µg 1%
Polyunsaturated fat 0.201g 0.092g 1%
Net carbs 1.42g 12.09g N/A
Magnesium 27mg 25mg 0%
Sugar 0.46g N/A
Sodium 17mg 26mg 0%
Vitamin B5 0.267mg 0.292mg 0%
Saturated fat 0.055g 0.039g 0%
Monounsaturated fat 0.03g 0.004g 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 FatsFats +205%
Contains more ProteinProtein +40.4%
Contains more CarbsCarbs +147%
~equal in Water ~80.75g
~equal in Other ~1.42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +118.5%
Contains less Sat. FatSaturated fat -29.1%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Arrowroot
Arrowroot vs Cassava
Cassava
Arrowroot
Arrowroot vs Potato
Potato
Arrowroot
Arrowroot vs Cucumber
Cucumber

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.