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  6. Pumpkin vs. Arrowroot

Pumpkin vs. Arrowroot — In-Depth Nutrition Comparison

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How are pumpkin and arrowroot different?

  • Pumpkin is higher in vitamin A and vitamin C; however, arrowroot is richer in folate, iron, vitamin B6, vitamin B1, phosphorus, and vitamin B3.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin contains 5 times more vitamin C than arrowroot. While pumpkin contains 9mg of vitamin C, arrowroot contains only 1.9mg.

Pumpkin, raw and Arrowroot, raw are the varieties used in this article.

Infographic

Pumpkin vs Arrowroot 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more CalciumCalcium +250%
Contains less SodiumSodium -96.2%
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%
~equal in Copper ~0.121mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
Contains more Vitamin CVitamin C +373.7%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.292mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Arrowroot DV% diff.
Folate 16µg 338µg 81%
Vitamin A 426µg 1µg 47%
Iron 0.8mg 2.22mg 18%
Vitamin B6 0.061mg 0.266mg 16%
Vitamin C 9mg 1.9mg 8%
Phosphorus 44mg 98mg 8%
Vitamin B1 0.05mg 0.143mg 8%
Vitamin E 1.06mg 7%
Vitamin B3 0.6mg 1.693mg 7%
Protein 1g 4.24g 6%
Vitamin B2 0.11mg 0.059mg 4%
Magnesium 12mg 25mg 3%
Potassium 340mg 454mg 3%
Fiber 0.5g 1.3g 3%
Zinc 0.32mg 0.63mg 3%
Calories 26kcal 65kcal 2%
Carbs 6.5g 13.39g 2%
Calcium 21mg 6mg 2%
Manganese 0.125mg 0.174mg 2%
Copper 0.127mg 0.121mg 1%
Sodium 1mg 26mg 1%
Selenium 0.3µg 0.7µg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Polyunsaturated fat 0.005g 0.092g 1%
Protein per 100 calories 3.8g 6.5g N/A
Calories per 10 g protein 260kcal 153kcal N/A
Weight per 100 calories 385g 154g N/A
Fats 0.1g 0.2g 0%
Net carbs 6g 12.09g N/A
Sugar 2.76g N/A
Vitamin B5 0.298mg 0.292mg 0%
Saturated fat 0.052g 0.039g 0%
Monounsaturated fat 0.013g 0.004g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more WaterWater +13.4%
Contains more ProteinProtein +324%
Contains more FatsFats +100%
Contains more CarbsCarbs +106%
Contains more OtherOther +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +225%
Contains less Sat. FatSaturated fat -25%
Contains more Poly. FatPolyunsaturated fat +1740%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.