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

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Significant differences between lotus root and russet potatoes

Lotus root has more vitamin C, copper, vitamin B2, fiber, and vitamin B1; however, russet potatoes are richer in vitamin B6 and vitamin B3.
Lotus root covers your daily vitamin C needs 40% more than russet potatoes.
Russet potatoes have 5 times less vitamin B2 than lotus root. Lotus root has 0.22mg of vitamin B2, while russet potatoes have 0.048mg.
Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of lotus root is 33.

Specific food types used in this comparison are Lotus root, raw and Potatoes, Russet, flesh, and skin, baked.

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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

Russet potato

Contains more CalciumCalcium	+150%
Contains more CopperCopper	+140.2%
Contains more ZincZinc	+11.4%
Contains more PhosphorusPhosphorus	+40.8%
Contains more ManganeseManganese	+14.5%
Contains more SeleniumSelenium	+40%

Contains more MagnesiumMagnesium	+30.4%
Contains less SodiumSodium	-65%

~equal in Potassium ~550mg

~equal in Iron ~1.07mg

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

Russet potato

Contains more Vitamin CVitamin C	+430.1%
Contains more Vitamin B1Vitamin B1	+138.8%
Contains more Vitamin B2Vitamin B2	+358.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B3Vitamin B3	+237%
Contains more Vitamin B6Vitamin B6	+37.2%
Contains more FolateFolate	+100%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	44mg	8.3mg	40%
Copper	0.257mg	0.107mg	17%
Vitamin B2	0.22mg	0.048mg	13%
Fiber	4.9g	2.3g	10%
Vitamin B1	0.16mg	0.067mg	8%
Vitamin B6	0.258mg	0.354mg	7%
Starch		17.45g	7%
Vitamin B3	0.4mg	1.348mg	6%
Phosphorus	100mg	71mg	4%
Choline		15mg	3%
Folate	13µg	26µg	3%
Calcium	45mg	18mg	3%
Vitamin K		2µg	2%
Magnesium	23mg	30mg	2%
Manganese	0.261mg	0.228mg	1%
Calories	74kcal	97kcal	1%
Sodium	40mg	14mg	1%
Iron	1.16mg	1.07mg	1%
Carbs	17.23g	21.44g	1%
Protein	2.6g	2.63g	0%
Fats	0.1g	0.13g	0%
Net carbs	12.33g	19.14g	N/A
Potassium	556mg	550mg	0%
Sugar		1.08g	N/A
Zinc	0.39mg	0.35mg	0%
Vitamin A	0µg	1µg	0%
Vitamin E		0.07mg	0%
Selenium	0.7µg	0.5µg	0%
Vitamin B5	0.377mg	0.38mg	0%
Saturated fat	0.03g	0.032g	0%
Monounsaturated fat	0.02g	0.003g	0%
Polyunsaturated fat	0.02g	0.054g	0%
Tryptophan	0.02mg	0.027mg	0%
Threonine	0.051mg	0.086mg	0%
Isoleucine	0.054mg	0.085mg	0%
Leucine	0.069mg	0.125mg	0%
Lysine	0.094mg	0.137mg	0%
Methionine	0.022mg	0.041mg	0%
Phenylalanine	0.047mg	0.104mg	0%
Valine	0.055mg	0.131mg	0%
Histidine	0.038mg	0.044mg	0%
Fructose		0.32g	0%