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  6. Beetroot vs. Lotus root

Beetroot vs. Lotus root — In-Depth Nutrition Comparison

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The main differences between beetroot and lotus root

  • Beetroot has more folate; however, lotus root has more vitamin C, copper, vitamin B6, vitamin B2, vitamin B1, phosphorus, fiber, and potassium.
  • Daily need coverage for vitamin C for lotus root is 43% higher.
  • Lotus root has 8 times less folate than beetroot. Beetroot has 109µg of folate, while lotus root has 13µg.
  • Beetroot has a higher glycemic index than lotus root.

Food types used in this article are Beets, raw and Lotus root, raw.

Infographic

Beetroot vs Lotus root 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more ManganeseManganese +26.1%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +45%
Contains more CopperCopper +242.7%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -48.7%
~equal in Magnesium ~23mg
~equal in Selenium ~0.7µg

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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +738.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +798%
Contains more Vitamin B1Vitamin B1 +416.1%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +285.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Lotus root DV% diff.
Vitamin C 4.9mg 44mg 43%
Folate 109µg 13µg 24%
Copper 0.075mg 0.257mg 20%
Vitamin B6 0.067mg 0.258mg 15%
Vitamin B2 0.04mg 0.22mg 14%
Vitamin B1 0.031mg 0.16mg 11%
Phosphorus 40mg 100mg 9%
Fiber 2.8g 4.9g 8%
Potassium 325mg 556mg 7%
Iron 0.8mg 1.16mg 5%
Vitamin B5 0.155mg 0.377mg 4%
Manganese 0.329mg 0.261mg 3%
Carbs 9.56g 17.23g 3%
Calcium 16mg 45mg 3%
Protein 1.61g 2.6g 2%
Calories 43kcal 74kcal 2%
Sodium 78mg 40mg 2%
Choline 6mg 1%
Fats 0.17g 0.1g 0%
Net carbs 6.76g 12.33g N/A
Magnesium 23mg 23mg 0%
Sugar 6.76g N/A
Zinc 0.35mg 0.39mg 0%
Vitamin A 2µg 0µg 0%
Vitamin E 0.04mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.334mg 0.4mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.027g 0.03g 0%
Monounsaturated fat 0.032g 0.02g 0%
Polyunsaturated fat 0.06g 0.02g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.047mg 0.051mg 0%
Isoleucine 0.048mg 0.054mg 0%
Leucine 0.068mg 0.069mg 0%
Lysine 0.058mg 0.094mg 0%
Methionine 0.018mg 0.022mg 0%
Phenylalanine 0.046mg 0.047mg 0%
Valine 0.056mg 0.055mg 0%
Histidine 0.021mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +70%
Contains more OtherOther +11.3%
Contains more ProteinProtein +61.5%
Contains more CarbsCarbs +80.2%
~equal in Water ~79.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -10%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.