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  6. Zucchini vs. Arrowroot

Zucchini vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between zucchini and arrowroot

  • Zucchini is richer in vitamin C, yet arrowroot is richer in folate, iron, phosphorus, vitamin B1, vitamin B6, vitamin B3, copper, and potassium.
  • Daily need coverage for folate for arrowroot is 79% higher.
  • Zucchini contains 9 times more vitamin C than arrowroot. Zucchini contains 17.9mg of vitamin C, while arrowroot contains 1.9mg.
  • Zucchini has a lower glycemic index than arrowroot.

Food types used in this article are Squash, summer, zucchini, includes skin, raw and Arrowroot, raw.

Infographic

Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 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 +166.7%
Contains less SodiumSodium -69.2%
Contains more MagnesiumMagnesium +38.9%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +500%
Contains more CopperCopper +128.3%
Contains more ZincZinc +96.9%
Contains more PhosphorusPhosphorus +157.9%
Contains more SeleniumSelenium +250%
~equal in Manganese ~0.174mg

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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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 +842.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +217.8%
Contains more Vitamin B3Vitamin B3 +275.4%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin B6Vitamin B6 +63.2%
Contains more FolateFolate +1308.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Arrowroot DV% diff.
Folate 24µg 338µg 79%
Iron 0.37mg 2.22mg 23%
Vitamin C 17.9mg 1.9mg 18%
Phosphorus 38mg 98mg 9%
Copper 0.053mg 0.121mg 8%
Vitamin B1 0.045mg 0.143mg 8%
Vitamin B3 0.451mg 1.693mg 8%
Vitamin B6 0.163mg 0.266mg 8%
Protein 1.21g 4.24g 6%
Potassium 261mg 454mg 6%
Vitamin K 4.3µg 4%
Carbs 3.11g 13.39g 3%
Zinc 0.32mg 0.63mg 3%
Vitamin B2 0.094mg 0.059mg 3%
Calories 17kcal 65kcal 2%
Magnesium 18mg 25mg 2%
Vitamin B5 0.204mg 0.292mg 2%
Choline 9.5mg 2%
Fructose 1.38g 2%
Calcium 16mg 6mg 1%
Fiber 1g 1.3g 1%
Sodium 8mg 26mg 1%
Vitamin A 10µg 1µg 1%
Vitamin E 0.12mg 1%
Selenium 0.2µg 0.7µg 1%
Protein per 100 calories 7.1g 6.5g N/A
Calories per 10 g protein 140kcal 153kcal N/A
Weight per 100 calories 588g 154g N/A
Fats 0.32g 0.2g 0%
Net carbs 2.11g 12.09g N/A
Sugar 2.5g N/A
Manganese 0.177mg 0.174mg 0%
Saturated fat 0.084g 0.039g 0%
Monounsaturated fat 0.011g 0.004g 0%
Polyunsaturated fat 0.091g 0.092g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 FatsFats +60%
Contains more WaterWater +17.4%
Contains more ProteinProtein +250.4%
Contains more CarbsCarbs +330.5%
Contains more OtherOther +149.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 +175%
Contains less Sat. FatSaturated fat -53.6%
~equal in Polyunsaturated fat ~0.092g

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.