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. Kale

Lotus root vs. Kale — In-Depth Nutrition Comparison

Compare

How are Lotus root and Kale different?

  • Lotus root is richer in Fiber, Vitamin B2, Copper, Phosphorus, Potassium, Vitamin B6, Vitamin B1, and Vitamin B5, while Kale is higher in Vitamin A RAE, and Manganese.
  • Kale covers your daily need of Vitamin A RAE 76% more than Lotus root.
  • Lotus root contains 8 times more Vitamin B5 than Kale. Lotus root contains 0.377mg of Vitamin B5, while Kale contains 0.049mg.

Lotus root, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Lotus root vs Kale 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
Kale
Kale
Contains more Iron +28.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +257.1%
Contains more Potassium +143.9%
Contains more Zinc +62.5%
Contains more Copper +64.7%
Contains more Calcium +60%
Contains less Sodium -42.5%
Contains more Manganese +59.4%
Contains more Selenium +28.6%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Iron +28.9%
Contains more Magnesium +27.8%
Contains more Phosphorus +257.1%
Contains more Potassium +143.9%
Contains more Zinc +62.5%
Contains more Copper +64.7%
Contains more Calcium +60%
Contains less Sodium -42.5%
Contains more Manganese +59.4%
Contains more Selenium +28.6%

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
:
4
Kale
Kale
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +669.4%
Contains more Vitamin B6 +87%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25%
Equal in Vitamin C - 41
Equal in Folate - 13
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +201.9%
Contains more Vitamin B2 +214.3%
Contains more Vitamin B5 +669.4%
Contains more Vitamin B6 +87%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +25%
Equal in Vitamin C - 41
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Kale
Kale
Contains more Protein +36.8%
Contains more Carbs +206%
Contains more Other +11.5%
Contains more Fats +300%
Contains more Water +15.3%
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +36.8%
Contains more Carbs +206%
Contains more Other +11.5%
Contains more Fats +300%
Contains more Water +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Kale
Kale
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +865%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +865%

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

All nutrients comparison - raw data values

Nutrient Lotus root Kale Opinion
Net carbs 12.33g 3.63g Lotus root
Protein 2.6g 1.9g Lotus root
Fats 0.1g 0.4g Kale
Carbs 17.23g 5.63g Lotus root
Calories 74kcal 28kcal Lotus root
Sugar 1.25g Lotus root
Fiber 4.9g 2g Lotus root
Calcium 45mg 72mg Kale
Iron 1.16mg 0.9mg Lotus root
Magnesium 23mg 18mg Lotus root
Phosphorus 100mg 28mg Lotus root
Potassium 556mg 228mg Lotus root
Sodium 40mg 23mg Kale
Zinc 0.39mg 0.24mg Lotus root
Copper 0.257mg 0.156mg Lotus root
Manganese 0.261mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 44mg 41mg Lotus root
Vitamin B1 0.16mg 0.053mg Lotus root
Vitamin B2 0.22mg 0.07mg Lotus root
Vitamin B3 0.4mg 0.5mg Kale
Vitamin B5 0.377mg 0.049mg Lotus root
Vitamin B6 0.258mg 0.138mg Lotus root
Folate 13µg 13µg
Vitamin K 817µg Kale
Tryptophan 0.02mg 0.023mg Kale
Threonine 0.051mg 0.085mg Kale
Isoleucine 0.054mg 0.114mg Kale
Leucine 0.069mg 0.133mg Kale
Lysine 0.094mg 0.114mg Kale
Methionine 0.022mg 0.018mg Lotus root
Phenylalanine 0.047mg 0.097mg Kale
Valine 0.055mg 0.104mg Kale
Histidine 0.038mg 0.04mg Kale
Saturated Fat 0.03g 0.052g Lotus root
Monounsaturated Fat 0.02g 0.03g Kale
Polyunsaturated fat 0.02g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Kale
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
Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw

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
258%
Kale
Minerals Daily Need Coverage Score
30%
Lotus root
22%
Kale

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.022g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 33)
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 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.