Arrowroot vs. Gourd — In-Depth Nutrition Comparison
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A recap on the differences between arrowroot and gourd
- Arrowroot is higher in folate, iron, vitamin B6, phosphorus, copper, vitamin B1, potassium, and vitamin B3, yet gourd is higher in vitamin C.
- Arrowroot covers your daily folate needs 83% more than gourd.
- Arrowroot contains 11 times more iron than gourd. While arrowroot contains 2.22mg of iron, gourd contains only 0.2mg.
Food varieties used in this article are Arrowroot, raw and Gourd, white-flowered (calabash), raw.
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.
| Contains more MagnesiumMagnesium | +127.3% |
| Contains more PotassiumPotassium | +202.7% |
| Contains more IronIron | +1010% |
| Contains more CopperCopper | +365.4% |
| Contains more PhosphorusPhosphorus | +653.8% |
| Contains more ManganeseManganese | +163.6% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +333.3% |
| Contains more ZincZinc | +11.1% |
| Contains less SodiumSodium | -92.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +393.1% |
| Contains more Vitamin B2Vitamin B2 | +168.2% |
| Contains more Vitamin B3Vitamin B3 | +429.1% |
| Contains more Vitamin B5Vitamin B5 | +92.1% |
| Contains more Vitamin B6Vitamin B6 | +565% |
| Contains more FolateFolate | +5533.3% |
| Contains more Vitamin CVitamin C | +431.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 338µg | 6µg | 83% |
| Iron | 2.22mg | 0.2mg | 25% |
| Vitamin B6 | 0.266mg | 0.04mg | 17% |
| Phosphorus | 98mg | 13mg | 12% |
| Copper | 0.121mg | 0.026mg | 11% |
| Vitamin B1 | 0.143mg | 0.029mg | 10% |
| Vitamin C | 1.9mg | 10.1mg | 9% |
| Vitamin B3 | 1.693mg | 0.32mg | 9% |
| Potassium | 454mg | 150mg | 9% |
| Protein | 4.24g | 0.62g | 7% |
| Manganese | 0.174mg | 0.066mg | 5% |
| Vitamin B5 | 0.292mg | 0.152mg | 3% |
| Vitamin B2 | 0.059mg | 0.022mg | 3% |
| Calories | 65kcal | 14kcal | 3% |
| Magnesium | 25mg | 11mg | 3% |
| Fiber | 1.3g | 0.5g | 3% |
| Carbs | 13.39g | 3.39g | 3% |
| Calcium | 6mg | 26mg | 2% |
| Sodium | 26mg | 2mg | 1% |
| Polyunsaturated fat | 0.092g | 0.009g | 1% |
| Zinc | 0.63mg | 0.7mg | 1% |
| Selenium | 0.7µg | 0.2µg | 1% |
| Fats | 0.2g | 0.02g | 0% |
| Net carbs | 12.09g | 2.89g | N/A |
| Vitamin A | 1µg | 0% | |
| Saturated fat | 0.039g | 0.002g | 0% |
| Monounsaturated fat | 0.004g | 0.004g | 0% |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.018mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.021mg | 0% | |
| Methionine | 0.004mg | 0% | |
| Phenylalanine | 0.015mg | 0% | |
| Valine | 0.027mg | 0% | |
| Histidine | 0.004mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +583.9% |
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +295% |
| Contains more OtherOther | +230.2% |
| Contains more WaterWater | +18.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +922.2% |
| Contains less Sat. FatSaturated fat | -94.9% |
~equal in
Monounsaturated fat
~0.004g