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Arrowroot vs. Egg white — In-Depth Nutrition Comparison

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Differences between arrowroot and egg whites

  • Arrowroot has more folate, iron, vitamin B6, phosphorus, vitamin B1, copper, vitamin B3, and potassium, while egg whites have more selenium and vitamin B2.
  • Arrowroot's daily need coverage for folate is 84% higher.
  • Egg whites contain 53 times less vitamin B6 than arrowroot. Arrowroot contains 0.266mg of vitamin B6, while egg whites contain 0.005mg.
  • Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of arrowroot is 58.

The food types used in this comparison are Arrowroot, raw and Egg, white, raw, fresh.

Infographic

Arrowroot vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +127.3%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +2675%
Contains more CopperCopper +426.1%
Contains more ZincZinc +2000%
Contains more PhosphorusPhosphorus +553.3%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1481.8%
Contains more CalciumCalcium +16.7%
Contains more SeleniumSelenium +2757.1%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3475%
Contains more Vitamin B3Vitamin B3 +1512.4%
Contains more Vitamin B5Vitamin B5 +53.7%
Contains more Vitamin B6Vitamin B6 +5220%
Contains more FolateFolate +8350%
Contains more Vitamin B2Vitamin B2 +644.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +17.6%
Contains more CarbsCarbs +1734.2%
Contains more OtherOther +125.4%
Contains more ProteinProtein +157.1%
~equal in Water ~87.57g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arrowroot Egg white DV% diff.
Folate 338µg 4µg 84%
Selenium 0.7µg 20µg 35%
Vitamin B2 0.059mg 0.439mg 29%
Iron 2.22mg 0.08mg 27%
Vitamin B6 0.266mg 0.005mg 20%
Protein 4.24g 10.9g 13%
Vitamin B1 0.143mg 0.004mg 12%
Phosphorus 98mg 15mg 12%
Copper 0.121mg 0.023mg 11%
Vitamin B3 1.693mg 0.105mg 10%
Potassium 454mg 163mg 9%
Manganese 0.174mg 0.011mg 7%
Sodium 26mg 166mg 6%
Fiber 1.3g 0g 5%
Zinc 0.63mg 0.03mg 5%
Carbs 13.39g 0.73g 4%
Vitamin B12 0µg 0.09µg 4%
Magnesium 25mg 11mg 3%
Vitamin C 1.9mg 0mg 2%
Vitamin B5 0.292mg 0.19mg 2%
Polyunsaturated fat 0.092g 0g 1%
Calories 65kcal 52kcal 1%
Fats 0.2g 0.17g 0%
Net carbs 12.09g 0.73g N/A
Calcium 6mg 7mg 0%
Sugar 0.71g N/A
Vitamin A 1µg 0µg 0%
Choline 1.1mg 0%
Saturated fat 0.039g 0g 0%
Monounsaturated fat 0.004g 0g 0%
Tryptophan 0.125mg 0%
Threonine 0.449mg 0%
Isoleucine 0.661mg 0%
Leucine 1.016mg 0%
Lysine 0.806mg 0%
Methionine 0.399mg 0%
Phenylalanine 0.686mg 0%
Valine 0.809mg 0%
Histidine 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arrowroot Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Arrowroot
10%
Egg white
Minerals Daily Need Coverage Score
27%
Arrowroot
17%
Egg white

Comparison summary

Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 140mg)
Which food is cheaper?
Arrowroot
Arrowroot is cheaper (difference - $1)
Which food is richer in minerals?
Arrowroot
Arrowroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.