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  6. Cauliflower vs. Lotus root

Cauliflower vs. Lotus root — In-Depth Nutrition Comparison

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How are Cauliflower and Lotus root different?

  • Cauliflower is higher in Folate, and Vitamin B5, however, Lotus root is richer in Copper, Vitamin B2, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, and Vitamin B6.
  • Daily need coverage for Copper from Lotus root is 24% higher.
  • Cauliflower contains 4 times more Folate than Lotus root. While Cauliflower contains 57µg of Folate, Lotus root contains only 13µg.

Cauliflower, raw and Lotus root, raw are the varieties used in this article.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
1
:
9
Lotus root
Lotus root
Contains less Sodium -25%
Contains more Calcium +104.5%
Contains more Iron +176.2%
Contains more Magnesium +53.3%
Contains more Phosphorus +127.3%
Contains more Potassium +86%
Contains more Zinc +44.4%
Contains more Copper +559%
Contains more Manganese +68.4%
Contains more Selenium +16.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 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 -25%
Contains more Calcium +104.5%
Contains more Iron +176.2%
Contains more Magnesium +53.3%
Contains more Phosphorus +127.3%
Contains more Potassium +86%
Contains more Zinc +44.4%
Contains more Copper +559%
Contains more Manganese +68.4%
Contains more Selenium +16.7%

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.
Cauliflower
Cauliflower
6
:
3
Lotus root
Lotus root
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +76.9%
Contains more Folate +338.5%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +40.2%
Equal in Vitamin C - 44
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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 B3 +26.8%
Contains more Vitamin B5 +76.9%
Contains more Folate +338.5%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +40.2%
Equal in Vitamin C - 44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Lotus root
Lotus root
Contains more Fats +180%
Contains more Water +16.4%
Contains more Protein +35.4%
Contains more Carbs +246.7%
Contains more Other +27.6%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 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 Water +16.4%
Contains more Protein +35.4%
Contains more Carbs +246.7%
Contains more Other +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -76.9%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 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 +70%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -76.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower 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 Cauliflower Lotus root Opinion
Net carbs 2.97g 12.33g Lotus root
Protein 1.92g 2.6g Lotus root
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 17.23g Lotus root
Calories 25kcal 74kcal Lotus root
Fructose 0.97g Cauliflower
Sugar 1.91g Lotus root
Fiber 2g 4.9g Lotus root
Calcium 22mg 45mg Lotus root
Iron 0.42mg 1.16mg Lotus root
Magnesium 15mg 23mg Lotus root
Phosphorus 44mg 100mg Lotus root
Potassium 299mg 556mg Lotus root
Sodium 30mg 40mg Cauliflower
Zinc 0.27mg 0.39mg Lotus root
Copper 0.039mg 0.257mg Lotus root
Manganese 0.155mg 0.261mg Lotus root
Selenium 0.6µg 0.7µg Lotus root
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 44mg Cauliflower
Vitamin B1 0.05mg 0.16mg Lotus root
Vitamin B2 0.06mg 0.22mg Lotus root
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.377mg Cauliflower
Vitamin B6 0.184mg 0.258mg Lotus root
Folate 57µg 13µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.02mg
Threonine 0.076mg 0.051mg Cauliflower
Isoleucine 0.071mg 0.054mg Cauliflower
Leucine 0.106mg 0.069mg Cauliflower
Lysine 0.217mg 0.094mg Cauliflower
Methionine 0.02mg 0.022mg Lotus root
Phenylalanine 0.065mg 0.047mg Cauliflower
Valine 0.125mg 0.055mg Cauliflower
Histidine 0.056mg 0.038mg Cauliflower
Saturated Fat 0.13g 0.03g Lotus root
Monounsaturated Fat 0.034g 0.02g Cauliflower
Polyunsaturated fat 0.031g 0.02g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
28%
Lotus root
Minerals Daily Need Coverage Score
13%
Cauliflower
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.4)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 10mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.