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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 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 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%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Pumpkin
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat 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 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 B1 0.143mg 0.05mg 8%
Vitamin C 1.9mg 9mg 8%
Phosphorus 98mg 44mg 8%
Vitamin B3 1.693mg 0.6mg 7%
Vitamin E 1.06mg 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%
Manganese 0.174mg 0.125mg 2%
Calories 65kcal 26kcal 2%
Calcium 6mg 21mg 2%
Carbs 13.39g 6.5g 2%
Sodium 26mg 1mg 1%
Polyunsaturated fat 0.092g 0.005g 1%
Selenium 0.7µg 0.3µg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Copper 0.121mg 0.127mg 1%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Arrowroot
23%
Pumpkin
Minerals Daily Need Coverage Score
27%
Arrowroot
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 6)
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 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

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.