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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +24.4% |
| Contains more OtherOther | +39.2% |
~equal in
Protein
~2.63g
~equal in
Water
~74.45g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +566.7% |
| Contains more Poly. FatPolyunsaturated fat | +170% |
~equal in
Saturated fat
~0.032g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
17%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.002g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)