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  6. Kale vs. Lotus root

Kale vs. Lotus root — In-Depth Nutrition Comparison

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How are Kale and Lotus root different?

  • Kale is richer in Vitamin A RAE, and Manganese, while Lotus root is higher in Fiber, Vitamin B2, Copper, Phosphorus, Potassium, Vitamin B6, Vitamin B1, and Vitamin B5.
  • Kale covers your daily need of Vitamin A RAE 76% more than Lotus root.
  • Kale contains 2 times more Manganese than Lotus root. Kale contains 0.416mg of Manganese, while Lotus root contains 0.261mg.

Kale, cooked, boiled, drained, without salt and Lotus root, raw types were used in this article.

Infographic

Kale 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.
Kale
Kale
4
:
6
Lotus root
Lotus root
Contains more Calcium +60%
Contains less Sodium -42.5%
Contains more Manganese +59.4%
Contains more Selenium +28.6%
Contains more Iron +28.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +257.1%
Contains more Potassium +143.9%
Contains more Zinc +62.5%
Contains more Copper +64.7%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 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 +60%
Contains less Sodium -42.5%
Contains more Manganese +59.4%
Contains more Selenium +28.6%
Contains more Iron +28.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +257.1%
Contains more Potassium +143.9%
Contains more Zinc +62.5%
Contains more Copper +64.7%

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.
Kale
Kale
4
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +669.4%
Contains more Vitamin B6 +87%
Equal in Vitamin C - 44
Equal in Folate - 13
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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 +25%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +669.4%
Contains more Vitamin B6 +87%
Equal in Vitamin C - 44
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Lotus root
Lotus root
Contains more Fats +300%
Contains more Water +15.3%
Contains more Protein +36.8%
Contains more Carbs +206%
Contains more Other +11.5%
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +300%
Contains more Water +15.3%
Contains more Protein +36.8%
Contains more Carbs +206%
Contains more Other +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +865%
Contains less Saturated Fat -42.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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 +50%
Contains more Polyunsaturated fat +865%
Contains less Saturated Fat -42.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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 Kale Lotus root Opinion
Net carbs 3.63g 12.33g Lotus root
Protein 1.9g 2.6g Lotus root
Fats 0.4g 0.1g Kale
Carbs 5.63g 17.23g Lotus root
Calories 28kcal 74kcal Lotus root
Sugar 1.25g Lotus root
Fiber 2g 4.9g Lotus root
Calcium 72mg 45mg Kale
Iron 0.9mg 1.16mg Lotus root
Magnesium 18mg 23mg Lotus root
Phosphorus 28mg 100mg Lotus root
Potassium 228mg 556mg Lotus root
Sodium 23mg 40mg Kale
Zinc 0.24mg 0.39mg Lotus root
Copper 0.156mg 0.257mg Lotus root
Manganese 0.416mg 0.261mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 44mg Lotus root
Vitamin B1 0.053mg 0.16mg Lotus root
Vitamin B2 0.07mg 0.22mg Lotus root
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.377mg Lotus root
Vitamin B6 0.138mg 0.258mg Lotus root
Folate 13µg 13µg
Vitamin K 817µg Kale
Tryptophan 0.023mg 0.02mg Kale
Threonine 0.085mg 0.051mg Kale
Isoleucine 0.114mg 0.054mg Kale
Leucine 0.133mg 0.069mg Kale
Lysine 0.114mg 0.094mg Kale
Methionine 0.018mg 0.022mg Lotus root
Phenylalanine 0.097mg 0.047mg Kale
Valine 0.104mg 0.055mg Kale
Histidine 0.04mg 0.038mg Kale
Saturated Fat 0.052g 0.03g Lotus root
Monounsaturated Fat 0.03g 0.02g Kale
Polyunsaturated fat 0.193g 0.02g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale 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
258%
Kale
28%
Lotus root
Minerals Daily Need Coverage Score
22%
Kale
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.