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Pumpkin vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between Pumpkin and Arrowroot

  • Pumpkin has more Vitamin A RAE, however, Arrowroot is richer in Folate, Iron, Vitamin B6, Phosphorus, Vitamin B1, Vitamin B3, and Potassium.
  • Arrowroot covers your daily Folate needs 82% more than Pumpkin.
  • Arrowroot has 288 times less Vitamin A RAE than Pumpkin. Pumpkin has 288µg of Vitamin A RAE, while Arrowroot has 1µg.

Specific food types used in this comparison are Pumpkin, cooked, boiled, drained, without salt and Arrowroot, raw.

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.
Contains more Calcium +150%
Contains less Sodium -96.2%
Contains more Iron +289.5%
Contains more Magnesium +177.8%
Contains more Phosphorus +226.7%
Contains more Potassium +97.4%
Contains more Zinc +173.9%
Contains more Copper +33%
Contains more Manganese +95.5%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +150%
Contains less Sodium -96.2%
Contains more Iron +289.5%
Contains more Magnesium +177.8%
Contains more Phosphorus +226.7%
Contains more Potassium +97.4%
Contains more Zinc +173.9%
Contains more Copper +33%
Contains more Manganese +95.5%
Contains more Selenium +250%

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 A +30189.5%
Contains more Vitamin C +147.4%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B3 +309.9%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +504.5%
Contains more Folate +3655.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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%
Contains more Vitamin A +30189.5%
Contains more Vitamin C +147.4%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B1 +361.3%
Contains more Vitamin B3 +309.9%
Contains more Vitamin B5 +45.3%
Contains more Vitamin B6 +504.5%
Contains more Folate +3655.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +16%
Contains more Protein +488.9%
Contains more Fats +185.7%
Contains more Carbs +173.3%
Contains more Other +129%
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 Water +16%
Contains more Protein +488.9%
Contains more Fats +185.7%
Contains more Carbs +173.3%
Contains more Other +129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +2200%
Equal in Saturated Fat - 0.039
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +2200%
Equal in Saturated Fat - 0.039

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Arrowroot Opinion
Net carbs 3.8g 12.09g Arrowroot
Protein 0.72g 4.24g Arrowroot
Fats 0.07g 0.2g Arrowroot
Carbs 4.9g 13.39g Arrowroot
Calories 20kcal 65kcal Arrowroot
Sugar 2.08g Arrowroot
Fiber 1.1g 1.3g Arrowroot
Calcium 15mg 6mg Pumpkin
Iron 0.57mg 2.22mg Arrowroot
Magnesium 9mg 25mg Arrowroot
Phosphorus 30mg 98mg Arrowroot
Potassium 230mg 454mg Arrowroot
Sodium 1mg 26mg Pumpkin
Zinc 0.23mg 0.63mg Arrowroot
Copper 0.091mg 0.121mg Arrowroot
Manganese 0.089mg 0.174mg Arrowroot
Selenium 0.2µg 0.7µg Arrowroot
Vitamin A 5755IU 19IU Pumpkin
Vitamin A RAE 288µg 1µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin C 4.7mg 1.9mg Pumpkin
Vitamin B1 0.031mg 0.143mg Arrowroot
Vitamin B2 0.078mg 0.059mg Pumpkin
Vitamin B3 0.413mg 1.693mg Arrowroot
Vitamin B5 0.201mg 0.292mg Arrowroot
Vitamin B6 0.044mg 0.266mg Arrowroot
Folate 9µg 338µg Arrowroot
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.039g Pumpkin
Monounsaturated Fat 0.009g 0.004g Pumpkin
Polyunsaturated fat 0.004g 0.092g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Arrowroot
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
37%
Pumpkin
35%
Arrowroot
Minerals Daily Need Coverage Score
11%
Pumpkin
27%
Arrowroot

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 6)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 2.08g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.