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  6. Arrowroot vs. Pumpkin

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 and vitamin C.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Arrowroot contains 21 times more folate than pumpkin. While arrowroot contains 338µg of folate, pumpkin contains only 16µg.

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" 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +33.5%
Contains more IronIron +177.5%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +122.7%
Contains more ManganeseManganese +39.2%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +250%
Contains less SodiumSodium -96.2%
~equal in Copper ~0.127mg

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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B3Vitamin B3 +182.2%
Contains more Vitamin B6Vitamin B6 +336.1%
Contains more FolateFolate +2012.5%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin B2Vitamin B2 +86.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.298mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Pumpkin DV% diff.
Folate 338µg 16µg 81%
Vitamin A 1µg 426µg 47%
Iron 2.22mg 0.8mg 18%
Vitamin B6 0.266mg 0.061mg 16%
Vitamin C 1.9mg 9mg 8%
Phosphorus 98mg 44mg 8%
Vitamin B1 0.143mg 0.05mg 8%
Vitamin E 1.06mg 7%
Vitamin B3 1.693mg 0.6mg 7%
Protein 4.24g 1g 6%
Vitamin B2 0.059mg 0.11mg 4%
Magnesium 25mg 12mg 3%
Potassium 454mg 340mg 3%
Fiber 1.3g 0.5g 3%
Zinc 0.63mg 0.32mg 3%
Calories 65kcal 26kcal 2%
Carbs 13.39g 6.5g 2%
Calcium 6mg 21mg 2%
Manganese 0.174mg 0.125mg 2%
Copper 0.121mg 0.127mg 1%
Sodium 26mg 1mg 1%
Selenium 0.7µg 0.3µg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Polyunsaturated fat 0.092g 0.005g 1%
Protein per 100 calories 6.5g 3.8g N/A
Calories per 10 g protein 153kcal 260kcal N/A
Weight per 100 calories 154g 385g N/A
Fats 0.2g 0.1g 0%
Net carbs 12.09g 6g N/A
Sugar 2.76g N/A
Vitamin B5 0.292mg 0.298mg 0%
Saturated fat 0.039g 0.052g 0%
Monounsaturated fat 0.004g 0.013g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +324%
Contains more FatsFats +100%
Contains more CarbsCarbs +106%
Contains more OtherOther +77.5%
Contains more WaterWater +13.4%

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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +1740%
Contains more Mono. FatMonounsaturated fat +225%

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. 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.