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  6. Arrowroot vs. Pumpkin

Arrowroot vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between arrowroot and pumpkins

  • Arrowroot has more folate, iron, vitamin B6, phosphorus, vitamin B1, vitamin B3, and potassium; however, pumpkins are richer in vitamin A.
  • Pumpkins cover your daily vitamin A needs 115% more than arrowroot.
  • Pumpkins have 38 times less folate than arrowroot. Arrowroot has 338µg of folate, while pumpkins have 9µg.

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

Infographic

Arrowroot vs Pumpkin 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +177.8%
Contains more PotassiumPotassium +97.4%
Contains more IronIron +289.5%
Contains more CopperCopper +33%
Contains more ZincZinc +173.9%
Contains more PhosphorusPhosphorus +226.7%
Contains more ManganeseManganese +95.5%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +150%
Contains less SodiumSodium -96.2%

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 6.3% 0% 0.33% 0% 36% 14% 32% 18% 61% 0% 0% 254%
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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Contains more Vitamin B1Vitamin B1 +361.3%
Contains more Vitamin B3Vitamin B3 +309.9%
Contains more Vitamin B5Vitamin B5 +45.3%
Contains more Vitamin B6Vitamin B6 +504.5%
Contains more FolateFolate +3655.6%
Contains more Vitamin CVitamin C +147.4%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin B2Vitamin B2 +32.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Pumpkin DV% diff.
Folate 338µg 9µg 82%
Vitamin A 1µg 288µg 32%
Iron 2.22mg 0.57mg 21%
Vitamin B6 0.266mg 0.044mg 17%
Phosphorus 98mg 30mg 10%
Vitamin B1 0.143mg 0.031mg 9%
Vitamin B3 1.693mg 0.413mg 8%
Protein 4.24g 0.72g 7%
Potassium 454mg 230mg 7%
Vitamin E 0.8mg 5%
Magnesium 25mg 9mg 4%
Zinc 0.63mg 0.23mg 4%
Manganese 0.174mg 0.089mg 4%
Vitamin C 1.9mg 4.7mg 3%
Carbs 13.39g 4.9g 3%
Copper 0.121mg 0.091mg 3%
Calories 65kcal 20kcal 2%
Vitamin B5 0.292mg 0.201mg 2%
Calcium 6mg 15mg 1%
Fiber 1.3g 1.1g 1%
Sodium 26mg 1mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B2 0.059mg 0.078mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Polyunsaturated fat 0.092g 0.004g 1%
Protein per 100 calories 6.5g 3.6g N/A
Calories per 10 g protein 153kcal 278kcal N/A
Weight per 100 calories 154g 500g N/A
Fats 0.2g 0.07g 0%
Net carbs 12.09g 3.8g N/A
Sugar 2.08g N/A
Saturated fat 0.039g 0.037g 0%
Monounsaturated fat 0.004g 0.009g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.023mg 0%
Leucine 0.034mg 0%
Lysine 0.039mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.023mg 0%
Valine 0.025mg 0%
Histidine 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +488.9%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +173.3%
Contains more OtherOther +129%
Contains more WaterWater +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Poly. FatPolyunsaturated fat +2200%
Contains more Mono. FatMonounsaturated fat +125%
~equal in Saturated fat ~0.037g

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.