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  6. Lotus root vs. Olive

Lotus root vs. Olive — In-Depth Nutrition Comparison

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What are the differences between Lotus root and Olive?

  • Lotus root is higher in Vitamin C, Vitamin B6, Vitamin B2, Potassium, Phosphorus, Vitamin B1, Manganese, and Vitamin B5, yet Olive is higher in Iron.
  • Lotus root's daily need coverage for Vitamin C is 48% more.
  • The amount of Sodium in Lotus root is lower.

We used Lotus root, raw and Olives, ripe, canned (small-extra large) types in this article.

Infographic

Lotus root vs Olive 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
7
:
3
Olive
Olive
Contains more Magnesium +475%
Contains more Phosphorus +3233.3%
Contains more Potassium +6850%
Contains less Sodium -94.6%
Contains more Zinc +77.3%
Contains more Manganese +1205%
Contains more Calcium +95.6%
Contains more Iron +184.5%
Contains more Selenium +28.6%
Equal in Copper - 0.251
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +475%
Contains more Phosphorus +3233.3%
Contains more Potassium +6850%
Contains less Sodium -94.6%
Contains more Zinc +77.3%
Contains more Manganese +1205%
Contains more Calcium +95.6%
Contains more Iron +184.5%
Contains more Selenium +28.6%
Equal in Copper - 0.251

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
Olive
Olive
Contains more Vitamin C +4788.9%
Contains more Vitamin B1 +5233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +2413.3%
Contains more Vitamin B6 +2766.7%
Contains more Folate +∞%
Contains more Vitamin A +∞%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +4788.9%
Contains more Vitamin B1 +5233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +981.1%
Contains more Vitamin B5 +2413.3%
Contains more Vitamin B6 +2766.7%
Contains more Folate +∞%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Olive
Olive
Contains more Protein +209.5%
Contains more Carbs +175.2%
Contains more Fats +10580%
Contains more Other +129.9%
Equal in Water - 79.99
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +209.5%
Contains more Carbs +175.2%
Contains more Fats +10580%
Contains more Other +129.9%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Olive
Olive
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +39340%
Contains more Polyunsaturated fat +4455%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains less Saturated Fat -97.9%
Contains more Monounsaturated Fat +39340%
Contains more Polyunsaturated fat +4455%

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

All nutrients comparison - raw data values

Nutrient Lotus root Olive Opinion
Net carbs 12.33g 3.06g Lotus root
Protein 2.6g 0.84g Lotus root
Fats 0.1g 10.68g Olive
Carbs 17.23g 6.26g Lotus root
Calories 74kcal 115kcal Olive
Fiber 4.9g 3.2g Lotus root
Calcium 45mg 88mg Olive
Iron 1.16mg 3.3mg Olive
Magnesium 23mg 4mg Lotus root
Phosphorus 100mg 3mg Lotus root
Potassium 556mg 8mg Lotus root
Sodium 40mg 735mg Lotus root
Zinc 0.39mg 0.22mg Lotus root
Copper 0.257mg 0.251mg Lotus root
Manganese 0.261mg 0.02mg Lotus root
Selenium 0.7µg 0.9µg Olive
Vitamin A 0IU 403IU Olive
Vitamin A RAE 0µg 20µg Olive
Vitamin E 1.65mg Olive
Vitamin C 44mg 0.9mg Lotus root
Vitamin B1 0.16mg 0.003mg Lotus root
Vitamin B2 0.22mg 0mg Lotus root
Vitamin B3 0.4mg 0.037mg Lotus root
Vitamin B5 0.377mg 0.015mg Lotus root
Vitamin B6 0.258mg 0.009mg Lotus root
Folate 13µg 0µg Lotus root
Vitamin K 1.4µg Olive
Tryptophan 0.02mg Lotus root
Threonine 0.051mg 0.026mg Lotus root
Isoleucine 0.054mg 0.031mg Lotus root
Leucine 0.069mg 0.05mg Lotus root
Lysine 0.094mg 0.032mg Lotus root
Methionine 0.022mg 0.012mg Lotus root
Phenylalanine 0.047mg 0.029mg Lotus root
Valine 0.055mg 0.038mg Lotus root
Histidine 0.038mg 0.023mg Lotus root
Saturated Fat 0.03g 1.415g Lotus root
Monounsaturated Fat 0.02g 7.888g Olive
Polyunsaturated fat 0.02g 0.911g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Olive
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
6%
Olive
Minerals Daily Need Coverage Score
30%
Lotus root
35%
Olive

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 695mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 1.385g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $3.5)
Which food is richer in vitamins?
Lotus root
Lotus root is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.