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Arrowroot vs Pumpkin - In-Depth Nutrition Comparison

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How are Arrowroot and Pumpkin different?

  • Arrowroot is higher in Folate, Iron, Vitamin B6, Vitamin B1, Phosphorus, and Vitamin B3, however Pumpkin is richer in Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Folate from Arrowroot is 81% higher.
  • Arrowroot contains 4 times more Vitamin B6 than Pumpkin. While Arrowroot contains 0.266mg of Vitamin B6, Pumpkin contains only 0.061mg.

Arrowroot, raw and Pumpkin, raw are the varieties used in this article.

Infographic

Arrowroot vs Pumpkin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +177.5%
Contains more Magnesium +108.3%
Contains more Phosphorus +122.7%
Contains more Potassium +33.5%
Contains more Zinc +96.9%
Contains more Calcium +250%
Contains less Sodium -96.2%
Equal in Copper - 0.127
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 84% 18% 43% 41% 4% 18% 41%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Iron +177.5%
Contains more Magnesium +108.3%
Contains more Phosphorus +122.7%
Contains more Potassium +33.5%
Contains more Zinc +96.9%
Contains more Calcium +250%
Contains less Sodium -96.2%
Equal in Copper - 0.127

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +182.2%
Contains more Vitamin B6 +336.1%
Contains more Folate +2012.5%
Contains more Vitamin A +44705.3%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +86.4%
Equal in Vitamin B5 - 0.298
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 7% 36% 14% 32% 18% 62% 254% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +186%
Contains more Vitamin B3 +182.2%
Contains more Vitamin B6 +336.1%
Contains more Folate +2012.5%
Contains more Vitamin A +44705.3%
Contains more Vitamin C +373.7%
Contains more Vitamin B2 +86.4%
Equal in Vitamin B5 - 0.298

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arrowroot Pumpkin
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Pumpkin Opinion
Net carbs 12.09g 6g Arrowroot
Protein 4.24g 1g Arrowroot
Fats 0.2g 0.1g Arrowroot
Carbs 13.39g 6.5g Arrowroot
Calories 65kcal 26kcal Arrowroot
Starch g g
Fructose g g
Sugar g 2.76g Arrowroot
Fiber 1.3g 0.5g Arrowroot
Calcium 6mg 21mg Pumpkin
Iron 2.22mg 0.8mg Arrowroot
Magnesium 25mg 12mg Arrowroot
Phosphorus 98mg 44mg Arrowroot
Potassium 454mg 340mg Arrowroot
Sodium 26mg 1mg Pumpkin
Zinc 0.63mg 0.32mg Arrowroot
Copper 0.121mg 0.127mg Pumpkin
Vitamin A 19IU 8513IU Pumpkin
Vitamin E mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.9mg 9mg Pumpkin
Vitamin B1 0.143mg 0.05mg Arrowroot
Vitamin B2 0.059mg 0.11mg Pumpkin
Vitamin B3 1.693mg 0.6mg Arrowroot
Vitamin B5 0.292mg 0.298mg Pumpkin
Vitamin B6 0.266mg 0.061mg Arrowroot
Folate 338µg 16µg Arrowroot
Vitamin B12 0µg 0µg
Vitamin K µg 1.1µg Pumpkin
Tryptophan mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine mg 0.054mg Pumpkin
Methionine mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.052g Arrowroot
Monounsaturated Fat 0.004g 0.013g Pumpkin
Polyunsaturated fat 0.092g 0.005g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Arrowroot
55
Pumpkin
Mineral Summary Score
31
Arrowroot
18
Pumpkin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
25%
Arrowroot
6%
Pumpkin
Carbohydrates
13%
Arrowroot
7%
Pumpkin
Fats
1%
Arrowroot
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 25mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.76g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 6)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.