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  6. Gratin vs. Lotus root

Gratin vs. Lotus root — In-Depth Nutrition Comparison

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What are the differences between Gratin and Lotus root?

  • Gratin is higher in Calcium, and Vitamin A RAE, yet Lotus root is higher in Vitamin C, Fiber, Copper, Vitamin B2, and Vitamin B1.
  • Lotus root's daily need coverage for Vitamin C is 38% more.

We used Potatoes, au gratin, home-prepared from recipe using butter and Lotus root, raw types in this article.

Infographic

Gratin 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.
Gratin
Gratin
4
:
6
Lotus root
Lotus root
Contains more Calcium +164.4%
Contains more Phosphorus +13%
Contains more Zinc +76.9%
Contains more Selenium +285.7%
Contains more Iron +81.3%
Contains more Magnesium +15%
Contains more Potassium +40.4%
Contains less Sodium -90.8%
Contains more Copper +60.6%
Contains more Manganese +62.1%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
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 +164.4%
Contains more Phosphorus +13%
Contains more Zinc +76.9%
Contains more Selenium +285.7%
Contains more Iron +81.3%
Contains more Magnesium +15%
Contains more Potassium +40.4%
Contains less Sodium -90.8%
Contains more Copper +60.6%
Contains more Manganese +62.1%

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.
Gratin
Gratin
3
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B6 +48.3%
Contains more Folate +18.2%
Equal in Vitamin B5 - 0.377
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +148.3%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B6 +48.3%
Contains more Folate +18.2%
Equal in Vitamin B5 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
3
:
2
Lotus root
Lotus root
Contains more Protein +94.6%
Contains more Fats +7490%
Contains more Other +114.4%
Contains more Carbs +52.9%
Equal in Water - 79.1
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 Protein +94.6%
Contains more Fats +7490%
Contains more Other +114.4%
Contains more Carbs +52.9%
Equal in Water - 79.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +10645%
Contains more Polyunsaturated fat +1280%
Contains less Saturated Fat -99.4%
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 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 +10645%
Contains more Polyunsaturated fat +1280%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Gratin Lotus root Opinion
Net carbs 9.47g 12.33g Lotus root
Protein 5.06g 2.6g Gratin
Fats 7.59g 0.1g Gratin
Carbs 11.27g 17.23g Lotus root
Calories 132kcal 74kcal Gratin
Fiber 1.8g 4.9g Lotus root
Calcium 119mg 45mg Gratin
Iron 0.64mg 1.16mg Lotus root
Magnesium 20mg 23mg Lotus root
Phosphorus 113mg 100mg Gratin
Potassium 396mg 556mg Lotus root
Sodium 433mg 40mg Lotus root
Zinc 0.69mg 0.39mg Gratin
Copper 0.16mg 0.257mg Lotus root
Manganese 0.161mg 0.261mg Lotus root
Selenium 2.7µg 0.7µg Gratin
Vitamin A 264IU 0IU Gratin
Vitamin A RAE 64µg 0µg Gratin
Vitamin C 9.9mg 44mg Lotus root
Vitamin B1 0.064mg 0.16mg Lotus root
Vitamin B2 0.116mg 0.22mg Lotus root
Vitamin B3 0.993mg 0.4mg Gratin
Vitamin B5 0.387mg 0.377mg Gratin
Vitamin B6 0.174mg 0.258mg Lotus root
Folate 11µg 13µg Lotus root
Tryptophan 0.07mg 0.02mg Gratin
Threonine 0.192mg 0.051mg Gratin
Isoleucine 0.284mg 0.054mg Gratin
Leucine 0.443mg 0.069mg Gratin
Lysine 0.381mg 0.094mg Gratin
Methionine 0.117mg 0.022mg Gratin
Phenylalanine 0.254mg 0.047mg Gratin
Valine 0.325mg 0.055mg Gratin
Histidine 0.151mg 0.038mg Gratin
Cholesterol 23mg 0mg Lotus root
Saturated Fat 4.733g 0.03g Lotus root
Monounsaturated Fat 2.149g 0.02g Gratin
Polyunsaturated fat 0.276g 0.02g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15%
Gratin
28%
Lotus root
Minerals Daily Need Coverage Score
32%
Gratin
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Lotus root
Lotus root is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 4.703g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 33)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.