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  6. Arrowroot vs. Winter squash

Arrowroot vs. Winter squash — In-Depth Nutrition Comparison

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Differences between Arrowroot and Winter squash

  • Arrowroot has more Folate, Iron, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, and Potassium, while Winter squash has more Vitamin A RAE, Vitamin C, and Fiber.
  • Arrowroot's daily need coverage for Folate is 80% higher.
  • Winter squash contains 9 times less Vitamin B1 than Arrowroot. Arrowroot contains 0.143mg of Vitamin B1, while Winter squash contains 0.016mg.

The food types used in this comparison are Arrowroot, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Arrowroot vs Winter 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.
Arrowroot
Arrowroot
7
:
3
Winter squash
Winter squash
Contains more Iron +404.5%
Contains more Magnesium +92.3%
Contains more Phosphorus +415.8%
Contains more Potassium +88.4%
Contains more Zinc +186.4%
Contains more Copper +47.6%
Contains more Selenium +75%
Contains more Calcium +266.7%
Contains less Sodium -96.2%
Equal in Manganese - 0.187
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +404.5%
Contains more Magnesium +92.3%
Contains more Phosphorus +415.8%
Contains more Potassium +88.4%
Contains more Zinc +186.4%
Contains more Copper +47.6%
Contains more Selenium +75%
Contains more Calcium +266.7%
Contains less Sodium -96.2%
Equal in Manganese - 0.187

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.
Arrowroot
Arrowroot
5
:
5
Winter squash
Winter squash
Contains more Vitamin B1 +793.8%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +65.2%
Contains more Folate +1590%
Contains more Vitamin A +27389.5%
Contains more Vitamin C +405.3%
Contains more Vitamin B2 +13.6%
Arrowroot
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin B1 +793.8%
Contains more Vitamin B3 +242%
Contains more Vitamin B5 +24.8%
Contains more Vitamin B6 +65.2%
Contains more Folate +1590%
Contains more Vitamin A +27389.5%
Contains more Vitamin C +405.3%
Contains more Vitamin B2 +13.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Arrowroot
Arrowroot
3
:
2
Winter squash
Winter squash
Contains more Protein +376.4%
Contains more Carbs +51.3%
Contains more Other +102.9%
Contains more Fats +75%
Contains more Water +10.5%
Arrowroot
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +376.4%
Contains more Carbs +51.3%
Contains more Other +102.9%
Contains more Fats +75%
Contains more Water +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Arrowroot
Arrowroot
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +59.8%
Arrowroot
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -45.8%
Contains more Monounsaturated Fat +550%
Contains more Polyunsaturated fat +59.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Winter squash
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Winter squash Opinion
Net carbs 12.09g 6.05g Arrowroot
Protein 4.24g 0.89g Arrowroot
Fats 0.2g 0.35g Winter squash
Carbs 13.39g 8.85g Arrowroot
Calories 65kcal 37kcal Arrowroot
Sugar 3.3g Arrowroot
Fiber 1.3g 2.8g Winter squash
Calcium 6mg 22mg Winter squash
Iron 2.22mg 0.44mg Arrowroot
Magnesium 25mg 13mg Arrowroot
Phosphorus 98mg 19mg Arrowroot
Potassium 454mg 241mg Arrowroot
Sodium 26mg 1mg Winter squash
Zinc 0.63mg 0.22mg Arrowroot
Copper 0.121mg 0.082mg Arrowroot
Manganese 0.174mg 0.187mg Winter squash
Selenium 0.7µg 0.4µg Arrowroot
Vitamin A 19IU 5223IU Winter squash
Vitamin A RAE 1µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 1.9mg 9.6mg Winter squash
Vitamin B1 0.143mg 0.016mg Arrowroot
Vitamin B2 0.059mg 0.067mg Winter squash
Vitamin B3 1.693mg 0.495mg Arrowroot
Vitamin B5 0.292mg 0.234mg Arrowroot
Vitamin B6 0.266mg 0.161mg Arrowroot
Folate 338µg 20µg Arrowroot
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.039g 0.072g Arrowroot
Monounsaturated Fat 0.004g 0.026g Winter squash
Polyunsaturated fat 0.092g 0.147g Winter squash

Which food is preferable for your diet?

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

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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
35%
Arrowroot
38%
Winter squash
Minerals Daily Need Coverage Score
27%
Arrowroot
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.033g)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.