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  6. Garden asparagus vs. Lotus root

Garden asparagus vs. Lotus root — In-Depth Nutrition Comparison

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A recap on differences between Garden asparagus and Lotus root

  • Garden asparagus has more Iron, and Folate, however, Lotus root is higher in Vitamin C, Vitamin B6, Fiber, Potassium, Copper, Phosphorus, and Vitamin B2.
  • Lotus root covers your daily Vitamin C needs 43% more than Garden asparagus.
  • Lotus root contains 4 times less Folate than Garden asparagus. Garden asparagus contains 52µg of Folate, while Lotus root contains 13µg.

Food varieties used in this article are Asparagus, raw and Lotus root, raw.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
4
:
6
Lotus root
Lotus root
Contains more Iron +84.5%
Contains less Sodium -95%
Contains more Zinc +38.5%
Contains more Selenium +228.6%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +92.3%
Contains more Potassium +175.2%
Contains more Copper +36%
Contains more Manganese +65.2%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Iron +84.5%
Contains less Sodium -95%
Contains more Zinc +38.5%
Contains more Selenium +228.6%
Contains more Calcium +87.5%
Contains more Magnesium +64.3%
Contains more Phosphorus +92.3%
Contains more Potassium +175.2%
Contains more Copper +36%
Contains more Manganese +65.2%

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.
Garden asparagus
Garden asparagus
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +144.5%
Contains more Folate +300%
Contains more Vitamin C +685.7%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +56%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +183.5%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +144.5%
Contains more Folate +300%
Contains more Vitamin C +685.7%
Contains more Vitamin B1 +11.9%
Contains more Vitamin B2 +56%
Contains more Vitamin B5 +37.6%
Contains more Vitamin B6 +183.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Lotus root
Lotus root
Contains more Fats +20%
Contains more Water +17.9%
Contains more Protein +18.2%
Contains more Carbs +344.1%
Contains more Other +67.2%
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +20%
Contains more Water +17.9%
Contains more Protein +18.2%
Contains more Carbs +344.1%
Contains more Other +67.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Lotus root
Lotus root
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +∞%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Polyunsaturated fat +150%
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Lotus root Opinion
Net carbs 1.78g 12.33g Lotus root
Protein 2.2g 2.6g Lotus root
Fats 0.12g 0.1g Garden asparagus
Carbs 3.88g 17.23g Lotus root
Calories 20kcal 74kcal Lotus root
Fructose 1g Garden asparagus
Sugar 1.88g Lotus root
Fiber 2.1g 4.9g Lotus root
Calcium 24mg 45mg Lotus root
Iron 2.14mg 1.16mg Garden asparagus
Magnesium 14mg 23mg Lotus root
Phosphorus 52mg 100mg Lotus root
Potassium 202mg 556mg Lotus root
Sodium 2mg 40mg Garden asparagus
Zinc 0.54mg 0.39mg Garden asparagus
Copper 0.189mg 0.257mg Lotus root
Manganese 0.158mg 0.261mg Lotus root
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 5.6mg 44mg Lotus root
Vitamin B1 0.143mg 0.16mg Lotus root
Vitamin B2 0.141mg 0.22mg Lotus root
Vitamin B3 0.978mg 0.4mg Garden asparagus
Vitamin B5 0.274mg 0.377mg Lotus root
Vitamin B6 0.091mg 0.258mg Lotus root
Folate 52µg 13µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.027mg 0.02mg Garden asparagus
Threonine 0.084mg 0.051mg Garden asparagus
Isoleucine 0.075mg 0.054mg Garden asparagus
Leucine 0.128mg 0.069mg Garden asparagus
Lysine 0.104mg 0.094mg Garden asparagus
Methionine 0.031mg 0.022mg Garden asparagus
Phenylalanine 0.075mg 0.047mg Garden asparagus
Valine 0.115mg 0.055mg Garden asparagus
Histidine 0.049mg 0.038mg Garden asparagus
Saturated Fat 0.04g 0.03g Lotus root
Monounsaturated Fat 0g 0.02g Lotus root
Polyunsaturated fat 0.05g 0.02g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus 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
29%
Garden asparagus
28%
Lotus root
Minerals Daily Need Coverage Score
25%
Garden asparagus
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $4)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 1)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.