Lotus root vs. Potato — In-Depth Nutrition Comparison

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How are lotus root and potatoes different?

Lotus root is richer in vitamin C, copper, vitamin B2, fiber, and vitamin B1, while potatoes are higher in vitamin B3.
Lotus root covers your daily need for vitamin C, 38% more than potatoes.
Lotus root contains 5 times more vitamin B2 than potatoes. Lotus root contains 0.22mg of vitamin B2, while potatoes contain 0.048mg.
Potatoes have a higher glycemic index (86) than lotus root (33).

Lotus root, raw and Potatoes, baked, flesh, and skin, without salt types were used in this article.

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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.

Lotus root

Potato

Contains more CalciumCalcium	+200%
Contains more CopperCopper	+117.8%
Contains more PhosphorusPhosphorus	+42.9%
Contains more ManganeseManganese	+19.2%
Contains more SeleniumSelenium	+75%

Contains more MagnesiumMagnesium	+21.7%
Contains less SodiumSodium	-75%

~equal in Potassium ~535mg

~equal in Iron ~1.08mg

~equal in Zinc ~0.36mg

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

Potato

Contains more Vitamin CVitamin C	+358.3%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+358.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+252.5%
Contains more Vitamin B6Vitamin B6	+20.5%
Contains more FolateFolate	+115.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.376mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	44mg	9.6mg	38%
Copper	0.257mg	0.118mg	15%
Vitamin B2	0.22mg	0.048mg	13%
Fiber	4.9g	2.2g	11%
Vitamin B1	0.16mg	0.064mg	8%
Starch		17.27g	7%
Vitamin B3	0.4mg	1.41mg	6%
Phosphorus	100mg	70mg	4%
Folate	13µg	28µg	4%
Vitamin B6	0.258mg	0.311mg	4%
Choline		14.8mg	3%
Calcium	45mg	15mg	3%
Vitamin K		2µg	2%
Manganese	0.261mg	0.219mg	2%
Selenium	0.7µg	0.4µg	1%
Calories	74kcal	93kcal	1%
Iron	1.16mg	1.08mg	1%
Sodium	40mg	10mg	1%
Potassium	556mg	535mg	1%
Magnesium	23mg	28mg	1%
Carbs	17.23g	21.15g	1%
Protein	2.6g	2.5g	0%
Fats	0.1g	0.13g	0%
Net carbs	12.33g	18.95g	N/A
Sugar		1.18g	N/A
Zinc	0.39mg	0.36mg	0%
Vitamin A	0µg	1µg	0%
Vitamin E		0.04mg	0%
Vitamin B5	0.377mg	0.376mg	0%
Saturated fat	0.03g	0.034g	0%
Monounsaturated fat	0.02g	0.003g	0%
Polyunsaturated fat	0.02g	0.057g	0%
Tryptophan	0.02mg	0.025mg	0%
Threonine	0.051mg	0.081mg	0%
Isoleucine	0.054mg	0.08mg	0%
Leucine	0.069mg	0.119mg	0%
Lysine	0.094mg	0.13mg	0%
Methionine	0.022mg	0.038mg	0%
Phenylalanine	0.047mg	0.099mg	0%
Valine	0.055mg	0.125mg	0%
Histidine	0.038mg	0.042mg	0%
Fructose		0.34g	0%