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  6. Arrowroot vs. Kohlrabi

Arrowroot vs. Kohlrabi — In-Depth Nutrition Comparison

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How are arrowroot and kohlrabi different?

  • Arrowroot is richer in folate, iron, vitamin B6, vitamin B3, vitamin B1, phosphorus, and zinc, while kohlrabi is higher in vitamin C and fiber.
  • Arrowroot covers your daily need for folate, 81% more than kohlrabi.
  • Arrowroot contains 21 times more zinc than kohlrabi. Arrowroot contains 0.63mg of zinc, while kohlrabi contains 0.03mg.
  • Arrowroot has a higher glycemic index (58) than kohlrabi (20).

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

Infographic

Arrowroot vs Kohlrabi infographic
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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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
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%
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%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -23.1%
~equal in Copper ~0.129mg
~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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
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%
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%
Contains more Vitamin CVitamin C +3163.2%
Contains more Vitamin AVitamin A +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Kohlrabi DV% diff.
Folate 338µg 16µg 81%
Vitamin C 1.9mg 62mg 67%
Iron 2.22mg 0.4mg 23%
Fiber 1.3g 3.6g 9%
Vitamin B6 0.266mg 0.15mg 9%
Vitamin B1 0.143mg 0.05mg 8%
Vitamin B3 1.693mg 0.4mg 8%
Phosphorus 98mg 46mg 7%
Protein 4.24g 1.7g 5%
Zinc 0.63mg 0.03mg 5%
Potassium 454mg 350mg 3%
Vitamin E 0.48mg 3%
Vitamin B2 0.059mg 0.02mg 3%
Vitamin B5 0.292mg 0.165mg 3%
Calories 65kcal 27kcal 2%
Carbs 13.39g 6.2g 2%
Calcium 6mg 24mg 2%
Manganese 0.174mg 0.139mg 2%
Choline 12.3mg 2%
Magnesium 25mg 19mg 1%
Copper 0.121mg 0.129mg 1%
Protein per 100 calories 6.5g 6.3g N/A
Calories per 10 g protein 153kcal 159kcal N/A
Weight per 100 calories 154g 370g N/A
Fats 0.2g 0.1g 0%
Net carbs 12.09g 2.6g N/A
Sugar 2.6g N/A
Sodium 26mg 20mg 0%
Vitamin A 1µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.039g 0.013g 0%
Monounsaturated fat 0.004g 0.007g 0%
Polyunsaturated fat 0.092g 0.048g 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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +149.4%
Contains more FatsFats +100%
Contains more CarbsCarbs +116%
Contains more OtherOther +42%
Contains more WaterWater +12.7%

Fat Type Comparison

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

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.