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Arrowroot vs. Summer squash — In-Depth Nutrition Comparison

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How are arrowroot and summer squash different?

  • Arrowroot is richer in folate, iron, phosphorus, vitamin B1, copper, vitamin B3, and potassium, while summer squash is higher in vitamin C and vitamin B2.
  • Arrowroot covers your daily need for folate, 77% more than summer squash.
  • Arrowroot contains 6 times more iron than summer squash. Arrowroot contains 2.22mg of iron, while summer squash contains 0.35mg.
  • Arrowroot has a higher glycemic index (58) than summer squash (13).

Arrowroot, raw and Squash, summer, all varieties, raw types were used in this article.

Infographic

Arrowroot vs Summer squash infographic
Infographic link

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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +47.1%
Contains more PotassiumPotassium +73.3%
Contains more IronIron +534.3%
Contains more CopperCopper +137.3%
Contains more ZincZinc +117.2%
Contains more PhosphorusPhosphorus +157.9%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -92.3%
~equal in Manganese ~0.175mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +197.9%
Contains more Vitamin B3Vitamin B3 +247.6%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +22%
Contains more FolateFolate +1065.5%
Contains more Vitamin CVitamin C +794.7%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +140.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Summer squash DV% diff.
Folate 338µg 29µg 77%
Iron 2.22mg 0.35mg 23%
Vitamin C 1.9mg 17mg 17%
Phosphorus 98mg 38mg 9%
Vitamin B1 0.143mg 0.048mg 8%
Vitamin B3 1.693mg 0.487mg 8%
Copper 0.121mg 0.051mg 8%
Protein 4.24g 1.21g 6%
Potassium 454mg 262mg 6%
Vitamin B2 0.059mg 0.142mg 6%
Vitamin B6 0.266mg 0.218mg 4%
Vitamin K 3µg 3%
Carbs 13.39g 3.35g 3%
Vitamin B5 0.292mg 0.155mg 3%
Zinc 0.63mg 0.29mg 3%
Calories 65kcal 16kcal 2%
Magnesium 25mg 17mg 2%
Vitamin A 1µg 10µg 1%
Calcium 6mg 15mg 1%
Vitamin E 0.12mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Fiber 1.3g 1.1g 1%
Sodium 26mg 2mg 1%
Selenium 0.7µg 0.2µg 1%
Fats 0.2g 0.18g 0%
Net carbs 12.09g 2.25g N/A
Sugar 2.2g N/A
Manganese 0.174mg 0.175mg 0%
Saturated fat 0.039g 0.044g 0%
Monounsaturated fat 0.004g 0.016g 0%
Polyunsaturated fat 0.092g 0.089g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +250.4%
Contains more CarbsCarbs +299.7%
Contains more OtherOther +129%
Contains more WaterWater +17.2%
~equal in Fats ~0.18g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +300%
~equal in Polyunsaturated fat ~0.089g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.