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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 of Vitamin C 26% more than Cassava.

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

Infographic

Cassava vs Lotus root 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.
Cassava
Cassava
2
:
7
Lotus root
Lotus root
Contains less Sodium -65%
Contains more Manganese +47.1%
Contains more Calcium +181.3%
Contains more Iron +329.6%
Contains more Phosphorus +270.4%
Contains more Potassium +105.2%
Contains more Zinc +14.7%
Contains more Copper +157%
Equal in Magnesium - 23
Equal in Selenium - 0.7
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -65%
Contains more Manganese +47.1%
Contains more Calcium +181.3%
Contains more Iron +329.6%
Contains more Phosphorus +270.4%
Contains more Potassium +105.2%
Contains more Zinc +14.7%
Contains more Copper +157%
Equal in Magnesium - 23
Equal in Selenium - 0.7

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.
Cassava
Cassava
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +113.5%
Contains more Folate +107.7%
Contains more Vitamin C +113.6%
Contains more Vitamin B1 +83.9%
Contains more Vitamin B2 +358.3%
Contains more Vitamin B5 +252.3%
Contains more Vitamin B6 +193.2%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +113.5%
Contains more Folate +107.7%
Contains more Vitamin C +113.6%
Contains more Vitamin B1 +83.9%
Contains more Vitamin B2 +358.3%
Contains more Vitamin B5 +252.3%
Contains more Vitamin B6 +193.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
2
:
3
Lotus root
Lotus root
Contains more Fats +180%
Contains more Carbs +120.9%
Contains more Protein +91.2%
Contains more Water +32.5%
Contains more Other +56.5%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Lotus root
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 Fats +180%
Contains more Carbs +120.9%
Contains more Protein +91.2%
Contains more Water +32.5%
Contains more Other +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +140%
Contains less Saturated Fat -59.5%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +275%
Contains more Polyunsaturated fat +140%
Contains less Saturated Fat -59.5%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Lotus root
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
14%
Cassava
28%
Lotus root
Minerals Daily Need Coverage Score
16%
Cassava
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.7g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 61)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.2)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 26mg)
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. 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.