Lotus root vs. Hearts of palm — In-Depth Nutrition Comparison
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A recap on the differences between lotus root and hearts of palm
- Lotus root has more vitamin C, vitamin B6, copper, vitamin B2, vitamin B1, potassium, and fiber; however, hearts of palm are higher in manganese and iron.
- Hearts of palm cover your daily manganese needs 49% more than lotus root.
- Hearts of palm contain 15 times less vitamin B1 than lotus root. Lotus root contains 0.16mg of vitamin B1, while hearts of palm contain 0.011mg.
- Lotus root has less sodium.
Food varieties used in this article are Lotus root, raw and Hearts of palm, canned.
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.
| Contains more PotassiumPotassium | +214.1% |
| Contains more CopperCopper | +93.2% |
| Contains more PhosphorusPhosphorus | +53.8% |
| Contains less SodiumSodium | -90.6% |
| Contains more MagnesiumMagnesium | +65.2% |
| Contains more CalciumCalcium | +28.9% |
| Contains more IronIron | +169.8% |
| Contains more ZincZinc | +194.9% |
| Contains more ManganeseManganese | +434.1% |
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.
| Contains more Vitamin CVitamin C | +457% |
| Contains more Vitamin B1Vitamin B1 | +1354.5% |
| Contains more Vitamin B2Vitamin B2 | +286% |
| Contains more Vitamin B5Vitamin B5 | +199.2% |
| Contains more Vitamin B6Vitamin B6 | +1072.7% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.261mg | 1.394mg | 49% |
| Vitamin C | 44mg | 7.9mg | 40% |
| Iron | 1.16mg | 3.13mg | 25% |
| Vitamin B6 | 0.258mg | 0.022mg | 18% |
| Sodium | 40mg | 426mg | 17% |
| Copper | 0.257mg | 0.133mg | 14% |
| Vitamin B2 | 0.22mg | 0.057mg | 13% |
| Vitamin B1 | 0.16mg | 0.011mg | 12% |
| Potassium | 556mg | 177mg | 11% |
| Fiber | 4.9g | 2.4g | 10% |
| Folate | 13µg | 39µg | 7% |
| Zinc | 0.39mg | 1.15mg | 7% |
| Vitamin B5 | 0.377mg | 0.126mg | 5% |
| Phosphorus | 100mg | 65mg | 5% |
| Carbs | 17.23g | 4.62g | 4% |
| Magnesium | 23mg | 38mg | 4% |
| Calories | 74kcal | 28kcal | 2% |
| Calcium | 45mg | 58mg | 1% |
| Fats | 0.1g | 0.62g | 1% |
| Polyunsaturated fat | 0.02g | 0.202g | 1% |
| Protein | 2.6g | 2.52g | 0% |
| Net carbs | 12.33g | 2.22g | N/A |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B3 | 0.4mg | 0.437mg | 0% |
| Saturated fat | 0.03g | 0.13g | 0% |
| Monounsaturated fat | 0.02g | 0.103g | 0% |
| Tryptophan | 0.02mg | 0.023mg | 0% |
| Threonine | 0.051mg | 0.097mg | 0% |
| Isoleucine | 0.054mg | 0.101mg | 0% |
| Leucine | 0.069mg | 0.169mg | 0% |
| Lysine | 0.094mg | 0.091mg | 0% |
| Methionine | 0.022mg | 0.042mg | 0% |
| Phenylalanine | 0.047mg | 0.098mg | 0% |
| Valine | 0.055mg | 0.114mg | 0% |
| Histidine | 0.038mg | 0.055mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
2.52 g
Fats:
0.62 g
Carbs:
4.62 g
Water:
90.2 g
Other:
2.04 g
| Contains more CarbsCarbs | +272.9% |
| Contains more FatsFats | +520% |
| Contains more WaterWater | +14% |
| Contains more OtherOther | +110.3% |
~equal in
Protein
~2.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.103 g
Polyunsaturated fat:
Poly. Fat
0.202 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +415% |
| Contains more Poly. FatPolyunsaturated fat | +910% |
