Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Lotus root
  5. Compare
  6. Lotus root vs. Cauliflower

Lotus root vs. Cauliflower — In-Depth Nutrition Comparison

Compare

How are Lotus root and Cauliflower different?

  • Lotus root is higher in Copper, Vitamin B2, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, and Vitamin B6, however, Cauliflower is richer in Folate, and Vitamin B5.
  • Daily need coverage for Copper from Lotus root is 24% higher.
  • Lotus root contains 4 times more Vitamin B2 than Cauliflower. While Lotus root contains 0.22mg of Vitamin B2, Cauliflower contains only 0.06mg.

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

Infographic

Lotus root vs Cauliflower 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.
Lotus root
Lotus root
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +104.5%
Contains more Iron +176.2%
Contains more Magnesium +53.3%
Contains more Phosphorus +127.3%
Contains more Potassium +86%
Contains more Zinc +44.4%
Contains more Copper +559%
Contains more Manganese +68.4%
Contains more Selenium +16.7%
Contains less Sodium -25%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +104.5%
Contains more Iron +176.2%
Contains more Magnesium +53.3%
Contains more Phosphorus +127.3%
Contains more Potassium +86%
Contains more Zinc +44.4%
Contains more Copper +559%
Contains more Manganese +68.4%
Contains more Selenium +16.7%
Contains less Sodium -25%

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.
Lotus root
Lotus root
3
:
6
Cauliflower
Cauliflower
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +40.2%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +76.9%
Contains more Folate +338.5%
Equal in Vitamin C - 48.2
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B6 +40.2%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +76.9%
Contains more Folate +338.5%
Equal in Vitamin C - 48.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Cauliflower
Cauliflower
Contains more Protein +35.4%
Contains more Carbs +246.7%
Contains more Other +27.6%
Contains more Fats +180%
Contains more Water +16.4%
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
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +35.4%
Contains more Carbs +246.7%
Contains more Other +27.6%
Contains more Fats +180%
Contains more Water +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Cauliflower
Cauliflower
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +55%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +70%
Contains more Polyunsaturated fat +55%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lotus root Cauliflower Opinion
Net carbs 12.33g 2.97g Lotus root
Protein 2.6g 1.92g Lotus root
Fats 0.1g 0.28g Cauliflower
Carbs 17.23g 4.97g Lotus root
Calories 74kcal 25kcal Lotus root
Fructose 0.97g Cauliflower
Sugar 1.91g Lotus root
Fiber 4.9g 2g Lotus root
Calcium 45mg 22mg Lotus root
Iron 1.16mg 0.42mg Lotus root
Magnesium 23mg 15mg Lotus root
Phosphorus 100mg 44mg Lotus root
Potassium 556mg 299mg Lotus root
Sodium 40mg 30mg Cauliflower
Zinc 0.39mg 0.27mg Lotus root
Copper 0.257mg 0.039mg Lotus root
Manganese 0.261mg 0.155mg Lotus root
Selenium 0.7µg 0.6µg Lotus root
Vitamin E 0.08mg Cauliflower
Vitamin C 44mg 48.2mg Cauliflower
Vitamin B1 0.16mg 0.05mg Lotus root
Vitamin B2 0.22mg 0.06mg Lotus root
Vitamin B3 0.4mg 0.507mg Cauliflower
Vitamin B5 0.377mg 0.667mg Cauliflower
Vitamin B6 0.258mg 0.184mg Lotus root
Folate 13µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.02mg
Threonine 0.051mg 0.076mg Cauliflower
Isoleucine 0.054mg 0.071mg Cauliflower
Leucine 0.069mg 0.106mg Cauliflower
Lysine 0.094mg 0.217mg Cauliflower
Methionine 0.022mg 0.02mg Lotus root
Phenylalanine 0.047mg 0.065mg Cauliflower
Valine 0.055mg 0.125mg Cauliflower
Histidine 0.038mg 0.056mg Cauliflower
Saturated Fat 0.03g 0.13g Lotus root
Monounsaturated Fat 0.02g 0.034g Cauliflower
Polyunsaturated fat 0.02g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Lotus root
Lotus root vs Burdock root
Burdock root
Lotus root
Lotus root vs Okra
Okra
Lotus root
Lotus root vs Daikon
Daikon
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
Cabbage

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
28%
Lotus root
30%
Cauliflower
Minerals Daily Need Coverage Score
30%
Lotus root
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.4)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 10mg)
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.