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  6. Winter squash vs. Arrowroot

Winter squash vs. Arrowroot — In-Depth Nutrition Comparison

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Differences between Winter squash and Arrowroot

  • Winter squash has more Vitamin A RAE, Vitamin C, and Fiber, while Arrowroot has more Folate, Iron, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, and Potassium.
  • Arrowroot's daily need coverage for Folate is 80% higher.
  • Arrowroot contains 261 times less Vitamin A RAE than Winter squash. Winter squash contains 261µg of Vitamin A RAE, while Arrowroot contains 1µg.

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

Infographic

Winter squash 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.
Winter squash
Winter squash
3
:
7
Arrowroot
Arrowroot
Contains more Calcium +266.7%
Contains less Sodium -96.2%
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%
Equal in Manganese - 0.174
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Arrowroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Contains more Calcium +266.7%
Contains less Sodium -96.2%
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%
Equal in Manganese - 0.174

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.
Winter squash
Winter squash
5
:
5
Arrowroot
Arrowroot
Contains more Vitamin A +27389.5%
Contains more Vitamin C +405.3%
Contains more Vitamin B2 +13.6%
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%
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%
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%
Contains more Vitamin A +27389.5%
Contains more Vitamin C +405.3%
Contains more Vitamin B2 +13.6%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Arrowroot
Arrowroot
Contains more Fats +75%
Contains more Water +10.5%
Contains more Protein +376.4%
Contains more Carbs +51.3%
Contains more Other +102.9%
Equal in Water - 80.75
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Arrowroot
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 Fats +75%
Contains more Water +10.5%
Contains more Protein +376.4%
Contains more Carbs +51.3%
Contains more Other +102.9%
Equal in Water - 80.75

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Arrowroot
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 Winter squash Arrowroot Opinion
Net carbs 6.05g 12.09g Arrowroot
Protein 0.89g 4.24g Arrowroot
Fats 0.35g 0.2g Winter squash
Carbs 8.85g 13.39g Arrowroot
Calories 37kcal 65kcal Arrowroot
Sugar 3.3g Arrowroot
Fiber 2.8g 1.3g Winter squash
Calcium 22mg 6mg Winter squash
Iron 0.44mg 2.22mg Arrowroot
Magnesium 13mg 25mg Arrowroot
Phosphorus 19mg 98mg Arrowroot
Potassium 241mg 454mg Arrowroot
Sodium 1mg 26mg Winter squash
Zinc 0.22mg 0.63mg Arrowroot
Copper 0.082mg 0.121mg Arrowroot
Manganese 0.187mg 0.174mg Winter squash
Selenium 0.4µg 0.7µg Arrowroot
Vitamin A 5223IU 19IU Winter squash
Vitamin A RAE 261µg 1µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 1.9mg Winter squash
Vitamin B1 0.016mg 0.143mg Arrowroot
Vitamin B2 0.067mg 0.059mg Winter squash
Vitamin B3 0.495mg 1.693mg Arrowroot
Vitamin B5 0.234mg 0.292mg Arrowroot
Vitamin B6 0.161mg 0.266mg Arrowroot
Folate 20µg 338µg 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 0.072g 0.039g Arrowroot
Monounsaturated Fat 0.026g 0.004g Winter squash
Polyunsaturated fat 0.147g 0.092g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
35%
Arrowroot
Minerals Daily Need Coverage Score
12%
Winter squash
27%
Arrowroot

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.