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  6. Lotus root vs. Chard

Lotus root vs. Chard — In-Depth Nutrition Comparison

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Important differences between Lotus root and Chard

  • Lotus root has more Vitamin C, Vitamin B6, Fiber, Vitamin B1, Copper, Vitamin B2, and Phosphorus, however, Chard has more Vitamin A RAE, Magnesium, and Iron.
  • Chard's daily need coverage for Vitamin A RAE is 34% more.
  • Lotus root has 5 times more Vitamin B1 than Chard. Lotus root has 0.16mg of Vitamin B1, while Chard has 0.034mg.

The food varieties used in the comparison are Lotus root, raw and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Lotus root vs Chard 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
5
:
5
Chard
Chard
Contains more Phosphorus +203%
Contains less Sodium -77.7%
Contains more Zinc +18.2%
Contains more Copper +57.7%
Contains more Calcium +28.9%
Contains more Iron +94.8%
Contains more Magnesium +273.9%
Contains more Manganese +28%
Contains more Selenium +28.6%
Equal in Potassium - 549
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Phosphorus +203%
Contains less Sodium -77.7%
Contains more Zinc +18.2%
Contains more Copper +57.7%
Contains more Calcium +28.9%
Contains more Iron +94.8%
Contains more Magnesium +273.9%
Contains more Manganese +28%
Contains more Selenium +28.6%
Equal in Potassium - 549

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
7
:
3
Chard
Chard
Contains more Vitamin C +144.4%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +203.5%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.36
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%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin C +144.4%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +203.5%
Contains more Folate +44.4%
Contains more Vitamin A +∞%
Equal in Vitamin B3 - 0.36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Chard
Chard
Contains more Protein +38.3%
Contains more Fats +25%
Contains more Carbs +317.2%
Contains more Water +17.1%
Contains more Other +29.9%
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
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +38.3%
Contains more Fats +25%
Contains more Carbs +317.2%
Contains more Water +17.1%
Contains more Other +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Chard
Chard
Contains more Monounsaturated Fat +25%
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +40%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Monounsaturated Fat +25%
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +40%

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 Chard
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lotus root Chard Opinion
Net carbs 12.33g 2.03g Lotus root
Protein 2.6g 1.88g Lotus root
Fats 0.1g 0.08g Lotus root
Carbs 17.23g 4.13g Lotus root
Calories 74kcal 20kcal Lotus root
Sugar 1.1g Lotus root
Fiber 4.9g 2.1g Lotus root
Calcium 45mg 58mg Chard
Iron 1.16mg 2.26mg Chard
Magnesium 23mg 86mg Chard
Phosphorus 100mg 33mg Lotus root
Potassium 556mg 549mg Lotus root
Sodium 40mg 179mg Lotus root
Zinc 0.39mg 0.33mg Lotus root
Copper 0.257mg 0.163mg Lotus root
Manganese 0.261mg 0.334mg Chard
Selenium 0.7µg 0.9µg Chard
Vitamin A 0IU 6124IU Chard
Vitamin A RAE 0µg 306µg Chard
Vitamin E 1.89mg Chard
Vitamin C 44mg 18mg Lotus root
Vitamin B1 0.16mg 0.034mg Lotus root
Vitamin B2 0.22mg 0.086mg Lotus root
Vitamin B3 0.4mg 0.36mg Lotus root
Vitamin B5 0.377mg 0.163mg Lotus root
Vitamin B6 0.258mg 0.085mg Lotus root
Folate 13µg 9µg Lotus root
Vitamin K 327.3µg Chard
Tryptophan 0.02mg 0.018mg Lotus root
Threonine 0.051mg 0.086mg Chard
Isoleucine 0.054mg 0.154mg Chard
Leucine 0.069mg 0.135mg Chard
Lysine 0.094mg 0.103mg Chard
Methionine 0.022mg 0.02mg Lotus root
Phenylalanine 0.047mg 0.114mg Chard
Valine 0.055mg 0.114mg Chard
Histidine 0.038mg 0.038mg
Saturated Fat 0.03g 0.012g Chard
Monounsaturated Fat 0.02g 0.016g Lotus root
Polyunsaturated fat 0.02g 0.028g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Chard
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
28%
Lotus root
113%
Chard
Minerals Daily Need Coverage Score
30%
Lotus root
36%
Chard

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 139mg)
Which food is richer in vitamins?
Lotus root
Lotus root is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.018g)
Which food is lower in glycemic index?
Chard
Chard is lower in glycemic index (difference - 1)
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 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.

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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.