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Lotus root vs. Beetroot — In-Depth Nutrition Comparison

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The main differences between lotus root and beetroot

  • Lotus root has more vitamin C, copper, vitamin B6, vitamin B2, vitamin B1, phosphorus, fiber, and potassium; however, beetroot has more folate.
  • Daily need coverage for vitamin C for lotus root is 43% higher.
  • Beetroot has 6 times less vitamin B2 than lotus root. Lotus root has 0.22mg of vitamin B2, while beetroot has 0.04mg.
  • Beetroot has a higher glycemic index than lotus root.

Food types used in this article are Lotus root, raw and Beets, raw.

Infographic

Lotus root vs Beetroot 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +45%
Contains more CopperCopper +242.7%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +26.1%
~equal in Magnesium ~23mg
~equal in Selenium ~0.7µg

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.
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%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +798%
Contains more Vitamin B1Vitamin B1 +416.1%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +285.1%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +738.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Beetroot DV% diff.
Vitamin C 44mg 4.9mg 43%
Folate 13µg 109µg 24%
Copper 0.257mg 0.075mg 20%
Vitamin B6 0.258mg 0.067mg 15%
Vitamin B2 0.22mg 0.04mg 14%
Vitamin B1 0.16mg 0.031mg 11%
Phosphorus 100mg 40mg 9%
Fiber 4.9g 2.8g 8%
Potassium 556mg 325mg 7%
Iron 1.16mg 0.8mg 5%
Vitamin B5 0.377mg 0.155mg 4%
Manganese 0.261mg 0.329mg 3%
Carbs 17.23g 9.56g 3%
Calcium 45mg 16mg 3%
Protein 2.6g 1.61g 2%
Calories 74kcal 43kcal 2%
Sodium 40mg 78mg 2%
Choline 6mg 1%
Fats 0.1g 0.17g 0%
Net carbs 12.33g 6.76g N/A
Magnesium 23mg 23mg 0%
Sugar 6.76g N/A
Zinc 0.39mg 0.35mg 0%
Vitamin A 0µg 2µg 0%
Vitamin E 0.04mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B3 0.4mg 0.334mg 0%
Vitamin K 0.2µg 0%
Saturated fat 0.03g 0.027g 0%
Monounsaturated fat 0.02g 0.032g 0%
Polyunsaturated fat 0.02g 0.06g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.051mg 0.047mg 0%
Isoleucine 0.054mg 0.048mg 0%
Leucine 0.069mg 0.068mg 0%
Lysine 0.094mg 0.058mg 0%
Methionine 0.022mg 0.018mg 0%
Phenylalanine 0.047mg 0.046mg 0%
Valine 0.055mg 0.056mg 0%
Histidine 0.038mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +61.5%
Contains more CarbsCarbs +80.2%
Contains more FatsFats +70%
Contains more WaterWater +10.7%
Contains more OtherOther +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +200%
~equal in Saturated fat ~0.027g

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.