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  6. Lotus root vs. Red potato

Lotus root vs. Red potato — In-Depth Nutrition Comparison

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Important differences between Lotus root and Red potato

  • Lotus root has more Vitamin C, Vitamin B2, Fiber, Copper, Vitamin B1, and Iron, however, Red potato has more Vitamin B3.
  • Lotus root's daily need coverage for Vitamin C is 35% more.
  • Lotus root has 5 times more Calcium than Red potato. Lotus root has 45mg of Calcium, while Red potato has 9mg.

The food varieties used in the comparison are Lotus root, raw and Potatoes, red, flesh and skin, baked.

Infographic

Lotus root vs Red potato 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
Red potato
Red potato
Contains more Calcium +400%
Contains more Iron +65.7%
Contains more Phosphorus +38.9%
Contains more Copper +47.7%
Contains more Manganese +50.9%
Contains more Magnesium +21.7%
Contains less Sodium -70%
Equal in Potassium - 545
Equal in Zinc - 0.4
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +400%
Contains more Iron +65.7%
Contains more Phosphorus +38.9%
Contains more Copper +47.7%
Contains more Manganese +50.9%
Contains more Magnesium +21.7%
Contains less Sodium -70%
Equal in Potassium - 545
Equal in Zinc - 0.4

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
:
5
Red potato
Red potato
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +298.8%
Contains more Folate +107.7%
Equal in Vitamin B5 - 0.341
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%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin C +249.2%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +340%
Contains more Vitamin B5 +10.6%
Contains more Vitamin B6 +21.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +298.8%
Contains more Folate +107.7%
Equal in Vitamin B5 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Red potato
Red potato
Contains more Protein +13%
Contains more Fats +50%
Contains more Carbs +13.7%
Contains more Other +33%
Equal in Water - 76.67
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
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +13%
Contains more Fats +50%
Contains more Carbs +13.7%
Contains more Other +33%
Equal in Water - 76.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Red potato
Red potato
Contains more Monounsaturated Fat +900%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +115%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +900%
Contains less Saturated Fat -13.3%
Contains more Polyunsaturated fat +115%

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

All nutrients comparison - raw data values

Nutrient Lotus root Red potato Opinion
Net carbs 12.33g 17.79g Red potato
Protein 2.6g 2.3g Lotus root
Fats 0.1g 0.15g Red potato
Carbs 17.23g 19.59g Red potato
Calories 74kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g Lotus root
Fiber 4.9g 1.8g Lotus root
Calcium 45mg 9mg Lotus root
Iron 1.16mg 0.7mg Lotus root
Magnesium 23mg 28mg Red potato
Phosphorus 100mg 72mg Lotus root
Potassium 556mg 545mg Lotus root
Sodium 40mg 12mg Red potato
Zinc 0.39mg 0.4mg Red potato
Copper 0.257mg 0.174mg Lotus root
Manganese 0.261mg 0.173mg Lotus root
Selenium 0.7µg Lotus root
Vitamin A 0IU 10IU Red potato
Vitamin A RAE 0µg 1µg Red potato
Vitamin E 0.08mg Red potato
Vitamin C 44mg 12.6mg Lotus root
Vitamin B1 0.16mg 0.072mg Lotus root
Vitamin B2 0.22mg 0.05mg Lotus root
Vitamin B3 0.4mg 1.595mg Red potato
Vitamin B5 0.377mg 0.341mg Lotus root
Vitamin B6 0.258mg 0.212mg Lotus root
Folate 13µg 27µg Red potato
Vitamin K 2.8µg Red potato
Tryptophan 0.02mg 0.023mg Red potato
Threonine 0.051mg 0.075mg Red potato
Isoleucine 0.054mg 0.074mg Red potato
Leucine 0.069mg 0.109mg Red potato
Lysine 0.094mg 0.12mg Red potato
Methionine 0.022mg 0.035mg Red potato
Phenylalanine 0.047mg 0.091mg Red potato
Valine 0.055mg 0.115mg Red potato
Histidine 0.038mg 0.039mg Red potato
Saturated Fat 0.03g 0.026g Red potato
Monounsaturated Fat 0.02g 0.002g Lotus root
Polyunsaturated fat 0.02g 0.043g Red potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
30%
Lotus root
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.43g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.