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Arrowroot vs Winter melon - In-Depth Nutrition Comparison

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Significant differences between Arrowroot and Winter melon

  • Arrowroot has more Folate, Iron, Vitamin B6, Potassium, Phosphorus, Copper, Vitamin B1, and Vitamin B3, however Winter melon is richer in Vitamin C, and Fiber.
  • Arrowroot covers your daily Folate needs 83% more than Winter melon.
  • Winter melon has 76 times less Potassium than Arrowroot. Arrowroot has 454mg of Potassium, while Winter melon has 6mg.

Specific food types used in this comparison are Arrowroot, raw and Waxgourd, (chinese preserving melon), raw.

Infographic

Arrowroot vs Winter melon 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 +455%
Contains more Potassium +7466.7%
Contains more Magnesium +150%
Contains more Copper +426.1%
Contains more Phosphorus +415.8%
Contains less Sodium -76.6%
Contains more Calcium +216.7%
Equal in Zinc - 0.61
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 84% 2% 41% 18% 41% 18% 43% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 6% 1% 8% 8% 17% 9% 15%
Contains more Iron +455%
Contains more Potassium +7466.7%
Contains more Magnesium +150%
Contains more Copper +426.1%
Contains more Phosphorus +415.8%
Contains less Sodium -76.6%
Contains more Calcium +216.7%
Equal in Zinc - 0.61

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 A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +660%
Contains more Folate +6660%
Contains more Vitamin C +584.2%
Contains more Vitamin B2 +86.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 7% 2% 0% 0% 36% 14% 32% 18% 62% 0% 0% 254%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 44% 0% 0% 0% 10% 26% 8% 8% 9% 0% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B3 +323.3%
Contains more Vitamin B5 +119.5%
Contains more Vitamin B6 +660%
Contains more Folate +6660%
Contains more Vitamin C +584.2%
Contains more Vitamin B2 +86.4%

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
9
Winter melon
Mineral Summary Score
31
Arrowroot
9
Winter melon

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
2%
Winter melon
Carbohydrates
13%
Arrowroot
3%
Winter melon
Fats
1%
Arrowroot
1%
Winter melon

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 Winter melon
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Winter melon
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Arrowroot Winter melon Opinion
Calories 65 13 Arrowroot
Protein 4.24 0.4 Arrowroot
Fats 0.2 0.2
Vitamin C 1.9 13 Winter melon
Net carbs 12.09000015258789 0.10000000149011612 Arrowroot
Carbs 13.39 3 Arrowroot
Cholesterol 0 0
Vitamin D 0 0
Iron 2.22 0.4 Arrowroot
Calcium 6 19 Winter melon
Potassium 454 6 Arrowroot
Magnesium 25 10 Arrowroot
Sugar
Fiber 1.3 2.9 Winter melon
Copper 0.121 0.023 Arrowroot
Zinc 0.63 0.61 Arrowroot
Starch
Phosphorus 98 19 Arrowroot
Sodium 26 111 Arrowroot
Vitamin A 19 0 Arrowroot
Vitamin E
Vitamin D 0 0
Vitamin B1 0.143 0.04 Arrowroot
Vitamin B2 0.059 0.11 Winter melon
Vitamin B3 1.693 0.4 Arrowroot
Vitamin B5 0.292 0.133 Arrowroot
Vitamin B6 0.266 0.035 Arrowroot
Vitamin B12 0 0
Vitamin K
Folate 338 5 Arrowroot
Trans Fat 0 0
Saturated Fat 0.039 0.016 Winter melon
Monounsaturated Fat 0.004 0.037 Winter melon
Polyunsaturated fat 0.092 0.087 Arrowroot
Tryptophan 0.002 Winter melon
Threonine
Isoleucine
Leucine
Lysine 0.009 Winter melon
Methionine 0.003 Winter melon
Phenylalanine
Valine
Histidine
Fructose

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.