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  6. Collard Greens vs. Lotus root

Collard Greens vs. Lotus root — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Lotus root?

  • Collard Greens is richer in Vitamin A RAE, Manganese, and Calcium, yet Lotus root is richer in Vitamin C, Copper, Potassium, Vitamin B6, Vitamin B1, Phosphorus, and Vitamin B2.
  • Collard Greens's daily need coverage for Vitamin A RAE is 42% higher.
  • Collard Greens has 3 times more Calcium than Lotus root. Collard Greens has 141mg of Calcium, while Lotus root has 45mg.

We used Collards, cooked, boiled, drained, without salt and Lotus root, raw types in this comparison.

Infographic

Collard Greens 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.
Collard Greens
Collard Greens
3
:
7
Lotus root
Lotus root
Contains more Calcium +213.3%
Contains less Sodium -62.5%
Contains more Manganese +95.4%
Contains more Phosphorus +212.5%
Contains more Potassium +375.2%
Contains more Zinc +69.6%
Contains more Copper +403.9%
Contains more Selenium +40%
Equal in Iron - 1.16
Equal in Magnesium - 23
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
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 +213.3%
Contains less Sodium -62.5%
Contains more Manganese +95.4%
Contains more Phosphorus +212.5%
Contains more Potassium +375.2%
Contains more Zinc +69.6%
Contains more Copper +403.9%
Contains more Selenium +40%
Equal in Iron - 1.16
Equal in Magnesium - 23

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.
Collard Greens
Collard Greens
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +43.8%
Contains more Folate +23.1%
Contains more Vitamin C +141.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B5 +72.9%
Contains more Vitamin B6 +101.6%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
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 +43.8%
Contains more Folate +23.1%
Contains more Vitamin C +141.8%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +107.5%
Contains more Vitamin B5 +72.9%
Contains more Vitamin B6 +101.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Lotus root
Lotus root
Contains more Fats +620%
Contains more Water +14%
Contains more Carbs +205%
Contains more Other +31.1%
Equal in Protein - 2.6
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 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 +620%
Contains more Water +14%
Contains more Carbs +205%
Contains more Other +31.1%
Equal in Protein - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +765%
Contains less Saturated Fat -36.2%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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 +30%
Contains more Polyunsaturated fat +765%
Contains less Saturated Fat -36.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Lotus root Opinion
Net carbs 1.65g 12.33g Lotus root
Protein 2.71g 2.6g Collard Greens
Fats 0.72g 0.1g Collard Greens
Carbs 5.65g 17.23g Lotus root
Calories 33kcal 74kcal Lotus root
Sugar 0.4g Lotus root
Fiber 4g 4.9g Lotus root
Calcium 141mg 45mg Collard Greens
Iron 1.13mg 1.16mg Lotus root
Magnesium 21mg 23mg Lotus root
Phosphorus 32mg 100mg Lotus root
Potassium 117mg 556mg Lotus root
Sodium 15mg 40mg Collard Greens
Zinc 0.23mg 0.39mg Lotus root
Copper 0.051mg 0.257mg Lotus root
Manganese 0.51mg 0.261mg Collard Greens
Selenium 0.5µg 0.7µg Lotus root
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 44mg Lotus root
Vitamin B1 0.04mg 0.16mg Lotus root
Vitamin B2 0.106mg 0.22mg Lotus root
Vitamin B3 0.575mg 0.4mg Collard Greens
Vitamin B5 0.218mg 0.377mg Lotus root
Vitamin B6 0.128mg 0.258mg Lotus root
Folate 16µg 13µg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg 0.02mg Collard Greens
Threonine 0.074mg 0.051mg Collard Greens
Isoleucine 0.086mg 0.054mg Collard Greens
Leucine 0.13mg 0.069mg Collard Greens
Lysine 0.101mg 0.094mg Collard Greens
Methionine 0.028mg 0.022mg Collard Greens
Phenylalanine 0.075mg 0.047mg Collard Greens
Valine 0.104mg 0.055mg Collard Greens
Histidine 0.04mg 0.038mg Collard Greens
Saturated Fat 0.047g 0.03g Lotus root
Monounsaturated Fat 0.026g 0.02g Collard Greens
Polyunsaturated fat 0.173g 0.02g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens 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
138%
Collard Greens
28%
Lotus root
Minerals Daily Need Coverage Score
22%
Collard Greens
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 33)
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 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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.