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  6. Chard vs. Lotus root

Chard vs. Lotus root — In-Depth Nutrition Comparison

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Important differences between Chard and Lotus root

  • Chard has more Vitamin A RAE, Magnesium, and Iron, however, Lotus root has more Vitamin C, Vitamin B6, Fiber, Vitamin B1, Copper, Vitamin B2, and Phosphorus.
  • Chard's daily need coverage for Vitamin A RAE is 34% more.
  • Chard has 4 times more Magnesium than Lotus root. Chard has 86mg of Magnesium, while Lotus root has 23mg.

The food varieties used in the comparison are Chard, swiss, cooked, boiled, drained, without salt and Lotus root, raw.

Infographic

Chard 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.
Chard
Chard
5
:
5
Lotus root
Lotus root
Contains more Calcium +28.9%
Contains more Iron +94.8%
Contains more Magnesium +273.9%
Contains more Manganese +28%
Contains more Selenium +28.6%
Contains more Phosphorus +203%
Contains less Sodium -77.7%
Contains more Zinc +18.2%
Contains more Copper +57.7%
Equal in Potassium - 556
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +28.9%
Contains more Iron +94.8%
Contains more Magnesium +273.9%
Contains more Manganese +28%
Contains more Selenium +28.6%
Contains more Phosphorus +203%
Contains less Sodium -77.7%
Contains more Zinc +18.2%
Contains more Copper +57.7%
Equal in Potassium - 556

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.
Chard
Chard
3
:
7
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin C +144.4%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +203.5%
Contains more Folate +44.4%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
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 C +144.4%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +203.5%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
2
:
3
Lotus root
Lotus root
Contains more Water +17.1%
Contains more Other +29.9%
Contains more Protein +38.3%
Contains more Fats +25%
Contains more Carbs +317.2%
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 Water +17.1%
Contains more Other +29.9%
Contains more Protein +38.3%
Contains more Fats +25%
Contains more Carbs +317.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
2
:
1
Lotus root
Lotus root
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +40%
Contains more Monounsaturated Fat +25%
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +40%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Lotus root Opinion
Net carbs 2.03g 12.33g Lotus root
Protein 1.88g 2.6g Lotus root
Fats 0.08g 0.1g Lotus root
Carbs 4.13g 17.23g Lotus root
Calories 20kcal 74kcal Lotus root
Sugar 1.1g Lotus root
Fiber 2.1g 4.9g Lotus root
Calcium 58mg 45mg Chard
Iron 2.26mg 1.16mg Chard
Magnesium 86mg 23mg Chard
Phosphorus 33mg 100mg Lotus root
Potassium 549mg 556mg Lotus root
Sodium 179mg 40mg Lotus root
Zinc 0.33mg 0.39mg Lotus root
Copper 0.163mg 0.257mg Lotus root
Manganese 0.334mg 0.261mg Chard
Selenium 0.9µg 0.7µg Chard
Vitamin A 6124IU 0IU Chard
Vitamin A RAE 306µg 0µg Chard
Vitamin E 1.89mg Chard
Vitamin C 18mg 44mg Lotus root
Vitamin B1 0.034mg 0.16mg Lotus root
Vitamin B2 0.086mg 0.22mg Lotus root
Vitamin B3 0.36mg 0.4mg Lotus root
Vitamin B5 0.163mg 0.377mg Lotus root
Vitamin B6 0.085mg 0.258mg Lotus root
Folate 9µg 13µg Lotus root
Vitamin K 327.3µg Chard
Tryptophan 0.018mg 0.02mg Lotus root
Threonine 0.086mg 0.051mg Chard
Isoleucine 0.154mg 0.054mg Chard
Leucine 0.135mg 0.069mg Chard
Lysine 0.103mg 0.094mg Chard
Methionine 0.02mg 0.022mg Lotus root
Phenylalanine 0.114mg 0.047mg Chard
Valine 0.114mg 0.055mg Chard
Histidine 0.038mg 0.038mg
Saturated Fat 0.012g 0.03g Chard
Monounsaturated Fat 0.016g 0.02g Lotus root
Polyunsaturated fat 0.028g 0.02g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard 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
113%
Chard
28%
Lotus root
Minerals Daily Need Coverage Score
36%
Chard
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 139mg)
Which food is richer in vitamins?
Lotus root
Lotus root is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.