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Arrowroot vs. Onion — In-Depth Nutrition Comparison

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How are Arrowroot and Onion different?

  • Arrowroot is higher in Folate, Iron, Vitamin B6, Phosphorus, Vitamin B3, Copper, Potassium, and Vitamin B1, however, Onion is richer in Vitamin C.
  • Daily need coverage for Folate from Arrowroot is 80% higher.
  • Arrowroot contains 15 times more Vitamin B3 than Onion. While Arrowroot contains 1.693mg of Vitamin B3, Onion contains only 0.116mg.

Arrowroot, raw and Onions, raw are the varieties used in this article.

Infographic

Arrowroot vs Onion 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.
Contains more Iron +957.1%
Contains more Magnesium +150%
Contains more Phosphorus +237.9%
Contains more Potassium +211%
Contains more Zinc +270.6%
Contains more Copper +210.3%
Contains more Manganese +34.9%
Contains more Selenium +40%
Contains more Calcium +283.3%
Contains less Sodium -84.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 84% 18% 43% 41% 4% 18% 41% 23% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +957.1%
Contains more Magnesium +150%
Contains more Phosphorus +237.9%
Contains more Potassium +211%
Contains more Zinc +270.6%
Contains more Copper +210.3%
Contains more Manganese +34.9%
Contains more Selenium +40%
Contains more Calcium +283.3%
Contains less Sodium -84.6%

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.
:
3
Onion
Contains more Vitamin A +850%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +118.5%
Contains more Vitamin B3 +1359.5%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +121.7%
Contains more Folate +1678.9%
Contains more Vitamin C +289.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +850%
Contains more Vitamin B1 +210.9%
Contains more Vitamin B2 +118.5%
Contains more Vitamin B3 +1359.5%
Contains more Vitamin B5 +137.4%
Contains more Vitamin B6 +121.7%
Contains more Folate +1678.9%
Contains more Vitamin C +289.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +285.5%
Contains more Fats +100%
Contains more Carbs +43.4%
Contains more Other +305.7%
Contains more Water +10.4%
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +285.5%
Contains more Fats +100%
Contains more Carbs +43.4%
Contains more Other +305.7%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +441.2%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.042
29% 3% 68%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.092 g
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Polyunsaturated fat +441.2%
Contains more Monounsaturated Fat +225%
Equal in Saturated Fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Arrowroot Onion
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Arrowroot Onion Opinion
Net carbs 12.09g 7.64g Arrowroot
Protein 4.24g 1.1g Arrowroot
Fats 0.2g 0.1g Arrowroot
Carbs 13.39g 9.34g Arrowroot
Calories 65kcal 40kcal Arrowroot
Fructose 1.29g Onion
Sugar 4.24g Arrowroot
Fiber 1.3g 1.7g Onion
Calcium 6mg 23mg Onion
Iron 2.22mg 0.21mg Arrowroot
Magnesium 25mg 10mg Arrowroot
Phosphorus 98mg 29mg Arrowroot
Potassium 454mg 146mg Arrowroot
Sodium 26mg 4mg Onion
Zinc 0.63mg 0.17mg Arrowroot
Copper 0.121mg 0.039mg Arrowroot
Manganese 0.174mg 0.129mg Arrowroot
Selenium 0.7µg 0.5µg Arrowroot
Vitamin A 19IU 2IU Arrowroot
Vitamin A RAE 1µg 0µg Arrowroot
Vitamin E 0.02mg Onion
Vitamin C 1.9mg 7.4mg Onion
Vitamin B1 0.143mg 0.046mg Arrowroot
Vitamin B2 0.059mg 0.027mg Arrowroot
Vitamin B3 1.693mg 0.116mg Arrowroot
Vitamin B5 0.292mg 0.123mg Arrowroot
Vitamin B6 0.266mg 0.12mg Arrowroot
Folate 338µg 19µg Arrowroot
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.039g 0.042g Arrowroot
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.092g 0.017g Arrowroot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Onion
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
35%
Arrowroot
8%
Onion
Minerals Daily Need Coverage Score
27%
Arrowroot
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 4.24g)
Which food is lower in Saturated Fat?
Arrowroot
Arrowroot is lower in Saturated Fat (difference - 0.003g)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $0.2)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food is richer in vitamins?
Arrowroot
Arrowroot is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.