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  6. Lotus root vs. Gratin

Lotus root vs. Gratin — In-Depth Nutrition Comparison

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What are the differences between Lotus root and Gratin?

  • Lotus root is higher in Vitamin C, Fiber, Copper, Vitamin B2, and Vitamin B1, yet Gratin is higher in Calcium, and Vitamin A RAE.
  • Lotus root's daily need coverage for Vitamin C is 38% more.
  • Lotus root has 3 times more Fiber than Gratin. While Lotus root has 4.9g of Fiber, Gratin has only 1.8g.
  • The amount of Sodium in Lotus root is lower.

We used Lotus root, raw and Potatoes, au gratin, home-prepared from recipe using butter types in this article.

Infographic

Lotus root vs Gratin 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
6
:
4
Gratin
Gratin
Contains more Iron +81.3%
Contains more Magnesium +15%
Contains more Potassium +40.4%
Contains less Sodium -90.8%
Contains more Copper +60.6%
Contains more Manganese +62.1%
Contains more Calcium +164.4%
Contains more Phosphorus +13%
Contains more Zinc +76.9%
Contains more Selenium +285.7%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +81.3%
Contains more Magnesium +15%
Contains more Potassium +40.4%
Contains less Sodium -90.8%
Contains more Copper +60.6%
Contains more Manganese +62.1%
Contains more Calcium +164.4%
Contains more Phosphorus +13%
Contains more Zinc +76.9%
Contains more Selenium +285.7%

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.
Lotus root
Lotus root
5
:
3
Gratin
Gratin
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B6 +48.3%
Contains more Folate +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Equal in Vitamin B5 - 0.387
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +89.7%
Contains more Vitamin B6 +48.3%
Contains more Folate +18.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +148.3%
Equal in Vitamin B5 - 0.387

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Gratin
Gratin
Contains more Carbs +52.9%
Contains more Protein +94.6%
Contains more Fats +7490%
Contains more Other +114.4%
Equal in Water - 74
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
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Carbs +52.9%
Contains more Protein +94.6%
Contains more Fats +7490%
Contains more Other +114.4%
Equal in Water - 74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Gratin
Gratin
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +10645%
Contains more Polyunsaturated fat +1280%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +10645%
Contains more Polyunsaturated fat +1280%

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

All nutrients comparison - raw data values

Nutrient Lotus root Gratin Opinion
Net carbs 12.33g 9.47g Lotus root
Protein 2.6g 5.06g Gratin
Fats 0.1g 7.59g Gratin
Carbs 17.23g 11.27g Lotus root
Calories 74kcal 132kcal Gratin
Fiber 4.9g 1.8g Lotus root
Calcium 45mg 119mg Gratin
Iron 1.16mg 0.64mg Lotus root
Magnesium 23mg 20mg Lotus root
Phosphorus 100mg 113mg Gratin
Potassium 556mg 396mg Lotus root
Sodium 40mg 433mg Lotus root
Zinc 0.39mg 0.69mg Gratin
Copper 0.257mg 0.16mg Lotus root
Manganese 0.261mg 0.161mg Lotus root
Selenium 0.7µg 2.7µg Gratin
Vitamin A 0IU 264IU Gratin
Vitamin A RAE 0µg 64µg Gratin
Vitamin C 44mg 9.9mg Lotus root
Vitamin B1 0.16mg 0.064mg Lotus root
Vitamin B2 0.22mg 0.116mg Lotus root
Vitamin B3 0.4mg 0.993mg Gratin
Vitamin B5 0.377mg 0.387mg Gratin
Vitamin B6 0.258mg 0.174mg Lotus root
Folate 13µg 11µg Lotus root
Tryptophan 0.02mg 0.07mg Gratin
Threonine 0.051mg 0.192mg Gratin
Isoleucine 0.054mg 0.284mg Gratin
Leucine 0.069mg 0.443mg Gratin
Lysine 0.094mg 0.381mg Gratin
Methionine 0.022mg 0.117mg Gratin
Phenylalanine 0.047mg 0.254mg Gratin
Valine 0.055mg 0.325mg Gratin
Histidine 0.038mg 0.151mg Gratin
Cholesterol 0mg 23mg Lotus root
Saturated Fat 0.03g 4.733g Lotus root
Monounsaturated Fat 0.02g 2.149g Gratin
Polyunsaturated fat 0.02g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Gratin
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
15%
Gratin
Minerals Daily Need Coverage Score
30%
Lotus root
32%
Gratin

Comparison summary

Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Lotus root
Lotus root is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 4.703g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 33)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.