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  6. Garlic vs. Lotus root

Garlic vs. Lotus root — In-Depth Nutrition Comparison

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How are garlic and lotus root different?

  • Garlic is higher in vitamin B6, manganese, selenium, calcium, phosphorus, zinc, and iron; however, lotus root is richer in vitamin C, fiber, and vitamin B2.
  • Daily need coverage for vitamin B6 for garlic is 75% higher.
  • Garlic contains 20 times more selenium than lotus root. While garlic contains 14.2µg of selenium, lotus root contains only 0.7µg.

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

Infographic

Garlic vs Lotus root infographic
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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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more CalciumCalcium +302.2%
Contains more IronIron +46.6%
Contains more CopperCopper +16.3%
Contains more ZincZinc +197.4%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -57.5%
Contains more ManganeseManganese +540.6%
Contains more SeleniumSelenium +1928.6%
Contains more PotassiumPotassium +38.7%
~equal in Magnesium ~23mg

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.
Garlic
Garlic
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +378.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +41%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +333.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Lotus root DV% diff.
Vitamin B6 1.235mg 0.258mg 75%
Manganese 1.672mg 0.261mg 61%
Selenium 14.2µg 0.7µg 25%
Vitamin C 31.2mg 44mg 14%
Calcium 181mg 45mg 14%
Fiber 2.1g 4.9g 11%
Protein 6.36g 2.6g 8%
Vitamin B2 0.11mg 0.22mg 8%
Phosphorus 153mg 100mg 8%
Zinc 1.16mg 0.39mg 7%
Iron 1.7mg 1.16mg 7%
Copper 0.299mg 0.257mg 5%
Potassium 401mg 556mg 5%
Carbs 33.06g 17.23g 5%
Vitamin B5 0.596mg 0.377mg 4%
Choline 23.2mg 4%
Calories 149kcal 74kcal 4%
Folate 3µg 13µg 3%
Vitamin B1 0.2mg 0.16mg 3%
Polyunsaturated fat 0.249g 0.02g 2%
Vitamin B3 0.7mg 0.4mg 2%
Fats 0.5g 0.1g 1%
Sodium 17mg 40mg 1%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Net carbs 30.96g 12.33g N/A
Magnesium 25mg 23mg 0%
Sugar 1g N/A
Saturated fat 0.089g 0.03g 0%
Monounsaturated fat 0.011g 0.02g 0%
Tryptophan 0.066mg 0.02mg 0%
Threonine 0.157mg 0.051mg 0%
Isoleucine 0.217mg 0.054mg 0%
Leucine 0.308mg 0.069mg 0%
Lysine 0.273mg 0.094mg 0%
Methionine 0.076mg 0.022mg 0%
Phenylalanine 0.183mg 0.047mg 0%
Valine 0.291mg 0.055mg 0%
Histidine 0.113mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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 ProteinProtein +144.6%
Contains more FatsFats +400%
Contains more CarbsCarbs +91.9%
Contains more OtherOther +54.6%
Contains more WaterWater +35%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Poly. FatPolyunsaturated fat +1145%
Contains less Sat. FatSaturated fat -66.3%
Contains more Mono. FatMonounsaturated fat +81.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.