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  6. Cassava vs. Lotus root

Cassava vs. Lotus root — In-Depth Nutrition Comparison

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How are cassava and lotus root different?

  • Lotus root is higher than cassava in vitamin C, copper, vitamin B2, vitamin B6, fiber, iron, phosphorus, potassium, vitamin B1, and vitamin B5.
  • Lotus root covers your daily need for vitamin C, 26% more than cassava.
  • Cassava has a higher glycemic index (94) than lotus root (33).

Cassava, raw and Lotus root, raw types were used in this article.

Infographic

Cassava 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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 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 less SodiumSodium -65%
Contains more ManganeseManganese +47.1%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +105.2%
Contains more IronIron +329.6%
Contains more CopperCopper +157%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +270.4%
~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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 B3Vitamin B3 +113.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +107.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +113.6%
Contains more Vitamin B1Vitamin B1 +83.9%
Contains more Vitamin B2Vitamin B2 +358.3%
Contains more Vitamin B5Vitamin B5 +252.3%
Contains more Vitamin B6Vitamin B6 +193.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Lotus root DV% diff.
Vitamin C 20.6mg 44mg 26%
Copper 0.1mg 0.257mg 17%
Vitamin B6 0.088mg 0.258mg 13%
Vitamin B2 0.048mg 0.22mg 13%
Fiber 1.8g 4.9g 12%
Iron 0.27mg 1.16mg 11%
Phosphorus 27mg 100mg 10%
Potassium 271mg 556mg 8%
Carbs 38.06g 17.23g 7%
Vitamin B1 0.087mg 0.16mg 6%
Vitamin B5 0.107mg 0.377mg 5%
Manganese 0.384mg 0.261mg 5%
Choline 23.7mg 4%
Folate 27µg 13µg 4%
Calories 160kcal 74kcal 4%
Vitamin B3 0.854mg 0.4mg 3%
Calcium 16mg 45mg 3%
Vitamin K 1.9µg 2%
Protein 1.36g 2.6g 2%
Sodium 14mg 40mg 1%
Vitamin E 0.19mg 1%
Fats 0.28g 0.1g 0%
Net carbs 36.26g 12.33g N/A
Magnesium 21mg 23mg 0%
Sugar 1.7g N/A
Zinc 0.34mg 0.39mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.074g 0.03g 0%
Monounsaturated fat 0.075g 0.02g 0%
Polyunsaturated fat 0.048g 0.02g 0%
Tryptophan 0.019mg 0.02mg 0%
Threonine 0.028mg 0.051mg 0%
Isoleucine 0.027mg 0.054mg 0%
Leucine 0.039mg 0.069mg 0%
Lysine 0.044mg 0.094mg 0%
Methionine 0.011mg 0.022mg 0%
Phenylalanine 0.026mg 0.047mg 0%
Valine 0.035mg 0.055mg 0%
Histidine 0.02mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +180%
Contains more CarbsCarbs +120.9%
Contains more ProteinProtein +91.2%
Contains more WaterWater +32.5%
Contains more OtherOther +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 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 more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +140%
Contains less Sat. FatSaturated fat -59.5%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.