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 for 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.
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +53.3%
Contains more CalciumCalcium +104.5%
Contains more PotassiumPotassium +86%
Contains more IronIron +176.2%
Contains more CopperCopper +559%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +127.3%
Contains more ManganeseManganese +68.4%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -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.
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +220%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B6Vitamin B6 +40.2%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +76.9%
Contains more FolateFolate +338.5%
~equal in Vitamin C ~48.2mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Cauliflower DV% diff.
Copper 0.257mg 0.039mg 24%
Vitamin K 15.5µg 13%
Fiber 4.9g 2g 12%
Vitamin B2 0.22mg 0.06mg 12%
Folate 13µg 57µg 11%
Iron 1.16mg 0.42mg 9%
Vitamin B1 0.16mg 0.05mg 9%
Potassium 556mg 299mg 8%
Choline 44.3mg 8%
Phosphorus 100mg 44mg 8%
Vitamin B6 0.258mg 0.184mg 6%
Vitamin B5 0.377mg 0.667mg 6%
Vitamin C 44mg 48.2mg 5%
Manganese 0.261mg 0.155mg 5%
Carbs 17.23g 4.97g 4%
Calcium 45mg 22mg 2%
Magnesium 23mg 15mg 2%
Calories 74kcal 25kcal 2%
Fructose 0.97g 1%
Protein 2.6g 1.92g 1%
Vitamin B3 0.4mg 0.507mg 1%
Vitamin E 0.08mg 1%
Zinc 0.39mg 0.27mg 1%
Fats 0.1g 0.28g 0%
Net carbs 12.33g 2.97g N/A
Sugar 1.91g N/A
Sodium 40mg 30mg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.03g 0.13g 0%
Monounsaturated fat 0.02g 0.034g 0%
Polyunsaturated fat 0.02g 0.031g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.051mg 0.076mg 0%
Isoleucine 0.054mg 0.071mg 0%
Leucine 0.069mg 0.106mg 0%
Lysine 0.094mg 0.217mg 0%
Methionine 0.022mg 0.02mg 0%
Phenylalanine 0.047mg 0.065mg 0%
Valine 0.055mg 0.125mg 0%
Histidine 0.038mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
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 ProteinProtein +35.4%
Contains more CarbsCarbs +246.7%
Contains more OtherOther +27.6%
Contains more FatsFats +180%
Contains more WaterWater +16.4%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +55%

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 sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage

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.