Spinach vs. Lotus root — In-Depth Nutrition Comparison
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Important differences between Spinach and Lotus root
- Spinach has more Vitamin A RAE, Folate, Iron, Manganese, Magnesium, and Calcium, however, Lotus root has more Vitamin C, Fiber, Copper, and Phosphorus.
- Spinach's daily need coverage for Vitamin A RAE is 58% more.
- Spinach has 11 times more Folate than Lotus root. Spinach has 146µg of Folate, while Lotus root has 13µg.
The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Lotus root, raw.
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
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Calcium
+202.2%
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Iron
+207.8%
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Magnesium
+278.3%
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Zinc
+94.9%
Contains
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Manganese
+258.2%
Contains
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Selenium
+114.3%
Contains
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Phosphorus
+78.6%
Contains
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Potassium
+19.3%
Contains
less
Sodium
-42.9%
Contains
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Copper
+47.7%
Contains
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Calcium
+202.2%
Contains
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Iron
+207.8%
Contains
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Magnesium
+278.3%
Contains
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Zinc
+94.9%
Contains
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Manganese
+258.2%
Contains
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Selenium
+114.3%
Contains
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Phosphorus
+78.6%
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Potassium
+19.3%
Contains
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Sodium
-42.9%
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Copper
+47.7%
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.
6
Contains
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Vitamin A
+∞%
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Vitamin B3
+22.5%
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Folate
+1023.1%
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Vitamin C
+349%
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Vitamin B1
+68.4%
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Vitamin B5
+160%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.258
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Vitamin A
+∞%
Contains
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Vitamin B3
+22.5%
Contains
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Folate
+1023.1%
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Vitamin C
+349%
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Vitamin B1
+68.4%
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Vitamin B5
+160%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.258
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+14.2%
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Fats
+160%
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Water
+15.3%
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Other
+86.6%
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Carbs
+359.5%
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Contains
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Protein
+14.2%
Contains
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Fats
+160%
Contains
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Water
+15.3%
Contains
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Other
+86.6%
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Carbs
+359.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+445%
Contains
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Saturated Fat
-30.2%
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Monounsaturated Fat
+233.3%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.02 g
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Polyunsaturated fat
+445%
Contains
less
Saturated Fat
-30.2%
Contains
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Monounsaturated Fat
+233.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Glycemic Index | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.35g | 12.33g | |
Protein | 2.97g | 2.6g | |
Fats | 0.26g | 0.1g | |
Carbs | 3.75g | 17.23g | |
Calories | 23kcal | 74kcal | |
Sugar | 0.43g | ||
Fiber | 2.4g | 4.9g | |
Calcium | 136mg | 45mg | |
Iron | 3.57mg | 1.16mg | |
Magnesium | 87mg | 23mg | |
Phosphorus | 56mg | 100mg | |
Potassium | 466mg | 556mg | |
Sodium | 70mg | 40mg | |
Zinc | 0.76mg | 0.39mg | |
Copper | 0.174mg | 0.257mg | |
Manganese | 0.935mg | 0.261mg | |
Selenium | 1.5µg | 0.7µg | |
Vitamin A | 10481IU | 0IU | |
Vitamin A RAE | 524µg | 0µg | |
Vitamin E | 2.08mg | ||
Vitamin C | 9.8mg | 44mg | |
Vitamin B1 | 0.095mg | 0.16mg | |
Vitamin B2 | 0.236mg | 0.22mg | |
Vitamin B3 | 0.49mg | 0.4mg | |
Vitamin B5 | 0.145mg | 0.377mg | |
Vitamin B6 | 0.242mg | 0.258mg | |
Folate | 146µg | 13µg | |
Vitamin K | 493.6µg | ||
Tryptophan | 0.04mg | 0.02mg | |
Threonine | 0.127mg | 0.051mg | |
Isoleucine | 0.152mg | 0.054mg | |
Leucine | 0.231mg | 0.069mg | |
Lysine | 0.182mg | 0.094mg | |
Methionine | 0.055mg | 0.022mg | |
Phenylalanine | 0.134mg | 0.047mg | |
Valine | 0.168mg | 0.055mg | |
Histidine | 0.066mg | 0.038mg | |
Saturated Fat | 0.043g | 0.03g | |
Monounsaturated Fat | 0.006g | 0.02g | |
Polyunsaturated fat | 0.109g | 0.02g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
183%
28%
Minerals Daily Need Coverage Score
52%
30%
Comparison summary
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Lotus root contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Lotus root is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Lotus root is cheaper (difference - $0.2)
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.