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Arrowroot vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Arrowroot and Zucchini

  • Arrowroot is richer in Folate, Iron, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, Copper, and Potassium, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Folate from Arrowroot is 79% higher.
  • Arrowroot contains 6 times more Iron than Zucchini. Arrowroot contains 2.22mg of Iron, while Zucchini contains 0.37mg.

Food types used in this article are Arrowroot, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Arrowroot vs Zucchini 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.
Contains more Iron +500%
Contains more Magnesium +38.9%
Contains more Phosphorus +157.9%
Contains more Potassium +73.9%
Contains more Zinc +96.9%
Contains more Copper +128.3%
Contains more Selenium +250%
Contains more Calcium +166.7%
Contains less Sodium -69.2%
Equal in Manganese - 0.177
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +500%
Contains more Magnesium +38.9%
Contains more Phosphorus +157.9%
Contains more Potassium +73.9%
Contains more Zinc +96.9%
Contains more Copper +128.3%
Contains more Selenium +250%
Contains more Calcium +166.7%
Contains less Sodium -69.2%
Equal in Manganese - 0.177

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.
:
Contains more Vitamin B1 +217.8%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B5 +43.1%
Contains more Vitamin B6 +63.2%
Contains more Folate +1308.3%
Contains more Vitamin A +952.6%
Contains more Vitamin C +842.1%
Contains more Vitamin B2 +59.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin B1 +217.8%
Contains more Vitamin B3 +275.4%
Contains more Vitamin B5 +43.1%
Contains more Vitamin B6 +63.2%
Contains more Folate +1308.3%
Contains more Vitamin A +952.6%
Contains more Vitamin C +842.1%
Contains more Vitamin B2 +59.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +250.4%
Contains more Carbs +330.5%
Contains more Other +149.1%
Contains more Fats +60%
Contains more Water +17.4%
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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +250.4%
Contains more Carbs +330.5%
Contains more Other +149.1%
Contains more Fats +60%
Contains more Water +17.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +175%
Equal in Polyunsaturated fat - 0.091
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -53.6%
Contains more Monounsaturated Fat +175%
Equal in Polyunsaturated fat - 0.091

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Zucchini
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 Zucchini Opinion
Net carbs 12.09g 2.11g Arrowroot
Protein 4.24g 1.21g Arrowroot
Fats 0.2g 0.32g Zucchini
Carbs 13.39g 3.11g Arrowroot
Calories 65kcal 17kcal Arrowroot
Fructose 1.38g Zucchini
Sugar 2.5g Arrowroot
Fiber 1.3g 1g Arrowroot
Calcium 6mg 16mg Zucchini
Iron 2.22mg 0.37mg Arrowroot
Magnesium 25mg 18mg Arrowroot
Phosphorus 98mg 38mg Arrowroot
Potassium 454mg 261mg Arrowroot
Sodium 26mg 8mg Zucchini
Zinc 0.63mg 0.32mg Arrowroot
Copper 0.121mg 0.053mg Arrowroot
Manganese 0.174mg 0.177mg Zucchini
Selenium 0.7µg 0.2µg Arrowroot
Vitamin A 19IU 200IU Zucchini
Vitamin A RAE 1µg 10µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 1.9mg 17.9mg Zucchini
Vitamin B1 0.143mg 0.045mg Arrowroot
Vitamin B2 0.059mg 0.094mg Zucchini
Vitamin B3 1.693mg 0.451mg Arrowroot
Vitamin B5 0.292mg 0.204mg Arrowroot
Vitamin B6 0.266mg 0.163mg Arrowroot
Folate 338µg 24µg Arrowroot
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.039g 0.084g Arrowroot
Monounsaturated Fat 0.004g 0.011g Zucchini
Polyunsaturated fat 0.092g 0.091g Arrowroot
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
27%
Arrowroot
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.5g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.045g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.