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  6. Pumpkin vs. Arrowroot

Pumpkin vs. Arrowroot — In-Depth Nutrition Comparison

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Significant differences between pumpkins and arrowroot

  • Pumpkins have more vitamin A; however, arrowroot is richer in folate, iron, vitamin B6, phosphorus, vitamin B1, vitamin B3, and potassium.
  • Pumpkins cover your daily vitamin A needs 115% more than arrowroot.

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

Infographic

Pumpkin vs Arrowroot infographic
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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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 +150%
Contains less SodiumSodium -96.2%
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%

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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
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 +147.4%
Contains more Vitamin AVitamin A +28700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Arrowroot DV% diff.
Folate 9µg 338µg 82%
Vitamin A 288µg 1µg 32%
Iron 0.57mg 2.22mg 21%
Vitamin B6 0.044mg 0.266mg 17%
Phosphorus 30mg 98mg 10%
Vitamin B1 0.031mg 0.143mg 9%
Vitamin B3 0.413mg 1.693mg 8%
Protein 0.72g 4.24g 7%
Potassium 230mg 454mg 7%
Vitamin E 0.8mg 5%
Magnesium 9mg 25mg 4%
Zinc 0.23mg 0.63mg 4%
Manganese 0.089mg 0.174mg 4%
Vitamin C 4.7mg 1.9mg 3%
Carbs 4.9g 13.39g 3%
Copper 0.091mg 0.121mg 3%
Calories 20kcal 65kcal 2%
Vitamin B5 0.201mg 0.292mg 2%
Calcium 15mg 6mg 1%
Fiber 1.1g 1.3g 1%
Sodium 1mg 26mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B2 0.078mg 0.059mg 1%
Vitamin K 0.8µg 1%
Choline 6.2mg 1%
Polyunsaturated fat 0.004g 0.092g 1%
Protein per 100 calories 3.6g 6.5g N/A
Calories per 10 g protein 278kcal 153kcal N/A
Weight per 100 calories 500g 154g N/A
Fats 0.07g 0.2g 0%
Net carbs 3.8g 12.09g N/A
Sugar 2.08g N/A
Saturated fat 0.037g 0.039g 0%
Monounsaturated fat 0.009g 0.004g 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
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 WaterWater +16%
Contains more ProteinProtein +488.9%
Contains more FatsFats +185.7%
Contains more CarbsCarbs +173.3%
Contains more OtherOther +129%

Fat Type Comparison

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

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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 - 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.