Arrowroot vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Arrowroot has more protein per 100 calories: 6.52 g against 2.88 g.
- Squash Winter is lighter per 100 g: 42 kcal against 65 kcal.
- Arrowroot leads in 8 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
- Squash Winter leads in 32 micronutrients, including Vitamin A, Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Arrowroot | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 6.52 g | 2.88 g |
| Carbs | 20.6 g | 24.4 g |
| Fat | 0.308 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 1.54 µg | 562 µg |
| Thiamin (B1) | 0.22 mg | 0.174 mg |
| Riboflavin (B2) | 0.091 mg | 0.079 mg |
| Niacin (B3) | 2.6 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.449 mg | 0.905 mg |
| Vitamin B6 | 0.409 mg | 0.357 mg |
| Folate | 520 µg | 39 µg |
| Choline | 0 mg | 26 mg |
| Vitamin C | 2.92 mg | 23.1 mg |
| Vitamin E | 0 mg | 1.03 mg |
| Vitamin K | 0 µg | 4.64 µg |
| Minerals | ||
| Calcium | 9.23 mg | 69 mg |
| Iron | 3.42 mg | 1.32 mg |
| Magnesium | 38.5 mg | 56.2 mg |
| Phosphorus | 151 mg | 61 mg |
| Potassium | 698 mg | 684 mg |
| Sodium | 40 mg | 16.7 mg |
| Zinc | 0.969 mg | 0.414 mg |
| Copper | 0.186 mg | 0.15 mg |
| Manganese | 0.268 mg | 0.419 mg |
| Selenium | 1.08 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 2 g | 7.95 g |
| Sugar | 0 g | 7.56 g |
| Fats | ||
| Polyunsaturated Fat | 0.142 g | 0.3 g |
| Monounsaturated Fat | 0.006 g | 0.052 g |
| Saturated Fat | 0.06 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.114 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0 g | 0.045 g |
| Isoleucine | 0 g | 0.093 g |
| Leucine | 0 g | 0.136 g |
| Lysine | 0 g | 0.088 g |
| Methionine | 0 g | 0.029 g |
| Cystine | 0 g | 0.021 g |
| Phenylalanine | 0 g | 0.093 g |
| Tyrosine | 0 g | 0.081 g |
| Threonine | 0 g | 0.071 g |
| Tryptophan | 0 g | 0.033 g |
| Valine | 0 g | 0.102 g |
| Arginine | 0 g | 0.131 g |
| Alanine | 0 g | 0.1 g |
| Serine | 0 g | 0.255 g |
| Proline | 0 g | 0.414 g |
| Glycine | 0 g | 0.088 g |
| Aspartic Acid | 0 g | 0.086 g |
| Glutamic Acid | 0 g | 0.093 g |
Per 100 grams
| Nutrient | Arrowroot | Squash Winter |
|---|---|---|
| Calories | 65 kcal | 42 kcal |
| Protein | 4.24 g | 1.21 g |
| Carbs | 13.4 g | 10.2 g |
| Fat | 0.2 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 1 µg | 236 µg |
| Thiamin (B1) | 0.143 mg | 0.073 mg |
| Riboflavin (B2) | 0.059 mg | 0.033 mg |
| Niacin (B3) | 1.69 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.292 mg | 0.38 mg |
| Vitamin B6 | 0.266 mg | 0.15 mg |
| Folate | 338 µg | 16.4 µg |
| Choline | 0 mg | 10.9 mg |
| Vitamin C | 1.9 mg | 9.7 mg |
| Vitamin E | 0 mg | 0.433 mg |
| Vitamin K | 0 µg | 1.95 µg |
| Minerals | ||
| Calcium | 6 mg | 29 mg |
| Iron | 2.22 mg | 0.556 mg |
| Magnesium | 25 mg | 23.6 mg |
| Phosphorus | 98 mg | 25.6 mg |
| Potassium | 454 mg | 287 mg |
| Sodium | 26 mg | 7 mg |
| Zinc | 0.63 mg | 0.174 mg |
| Copper | 0.121 mg | 0.063 mg |
| Manganese | 0.174 mg | 0.176 mg |
| Selenium | 0.7 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 1.3 g | 3.34 g |
| Sugar | 0 g | 3.18 g |
| Fats | ||
| Polyunsaturated Fat | 0.092 g | 0.126 g |
| Monounsaturated Fat | 0.004 g | 0.022 g |
| Saturated Fat | 0.039 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.074 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0 g | 0.019 g |
| Isoleucine | 0 g | 0.039 g |
| Leucine | 0 g | 0.057 g |
| Lysine | 0 g | 0.037 g |
| Methionine | 0 g | 0.012 g |
| Cystine | 0 g | 0.009 g |
| Phenylalanine | 0 g | 0.039 g |
| Tyrosine | 0 g | 0.034 g |
| Threonine | 0 g | 0.03 g |
| Tryptophan | 0 g | 0.014 g |
| Valine | 0 g | 0.043 g |
| Arginine | 0 g | 0.055 g |
| Alanine | 0 g | 0.042 g |
| Serine | 0 g | 0.107 g |
| Proline | 0 g | 0.174 g |
| Glycine | 0 g | 0.037 g |
| Aspartic Acid | 0 g | 0.036 g |
| Glutamic Acid | 0 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Arrowroot and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.