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  6. Pumpkin seeds vs. Arrowroot

Pumpkin seeds vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and arrowroot

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, manganese, potassium, and iron; however, arrowroot is richer in folate and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 88% more than arrowroot.
  • Arrowroot has 94 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while arrowroot has 0.039g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Arrowroot, raw.

Infographic

Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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 MagnesiumMagnesium +948%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +49.1%
Contains more CopperCopper +470.2%
Contains more ZincZinc +1534.9%
Contains less SodiumSodium -30.8%
Contains more ManganeseManganese +185.1%
~equal in Phosphorus ~98mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin B1Vitamin B1 +320.6%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +492%
Contains more Vitamin B5Vitamin B5 +421.4%
Contains more Vitamin B6Vitamin B6 +618.9%
Contains more FolateFolate +3655.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Arrowroot DV% diff.
Zinc 10.3mg 0.63mg 88%
Folate 9µg 338µg 82%
Fiber 18.4g 1.3g 68%
Copper 0.69mg 0.121mg 63%
Polyunsaturated fat 8.844g 0.092g 58%
Magnesium 262mg 25mg 56%
Fats 19.4g 0.2g 30%
Protein 18.55g 4.24g 29%
Calories 446kcal 65kcal 19%
Vitamin B6 0.037mg 0.266mg 18%
Saturated fat 3.67g 0.039g 17%
Monounsaturated fat 6.032g 0.004g 15%
Potassium 919mg 454mg 14%
Iron 3.31mg 2.22mg 14%
Manganese 0.496mg 0.174mg 14%
Carbs 53.75g 13.39g 13%
Vitamin B3 0.286mg 1.693mg 9%
Vitamin B1 0.034mg 0.143mg 9%
Calcium 55mg 6mg 5%
Vitamin B5 0.056mg 0.292mg 5%
Vitamin C 0.3mg 1.9mg 2%
Selenium 0.7µg 1%
Vitamin B2 0.052mg 0.059mg 1%
Phosphorus 92mg 98mg 1%
Net carbs 35.35g 12.09g N/A
Sodium 18mg 26mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 ProteinProtein +337.5%
Contains more FatsFats +9600%
Contains more CarbsCarbs +301.4%
Contains more OtherOther +167.6%
Contains more WaterWater +1694.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +150700%
Contains more Poly. FatPolyunsaturated fat +9513%
Contains less Sat. FatSaturated fat -98.9%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.