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  6. Lotus root vs. Spinach

Lotus root vs. Spinach — In-Depth Nutrition Comparison

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Important differences between Lotus root and Spinach

  • Lotus root has more Vitamin C, Fiber, Copper, and Phosphorus, however, Spinach has more Vitamin A RAE, Folate, Iron, Manganese, Magnesium, and Calcium.
  • Spinach's daily need coverage for Vitamin A RAE is 58% more.
  • Lotus root has 4 times more Vitamin C than Spinach. Lotus root has 44mg of Vitamin C, while Spinach has 9.8mg.

The food varieties used in the comparison are Lotus root, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Lotus root vs Spinach 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
4
:
6
Spinach
Spinach
Contains more Phosphorus +78.6%
Contains more Potassium +19.3%
Contains less Sodium -42.9%
Contains more Copper +47.7%
Contains more Calcium +202.2%
Contains more Iron +207.8%
Contains more Magnesium +278.3%
Contains more Zinc +94.9%
Contains more Manganese +258.2%
Contains more Selenium +114.3%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Phosphorus +78.6%
Contains more Potassium +19.3%
Contains less Sodium -42.9%
Contains more Copper +47.7%
Contains more Calcium +202.2%
Contains more Iron +207.8%
Contains more Magnesium +278.3%
Contains more Zinc +94.9%
Contains more Manganese +258.2%
Contains more Selenium +114.3%

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
4
:
6
Spinach
Spinach
Contains more Vitamin C +349%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B5 +160%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.5%
Contains more Folate +1023.1%
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +349%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B5 +160%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.5%
Contains more Folate +1023.1%
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
1
:
4
Spinach
Spinach
Contains more Carbs +359.5%
Contains more Protein +14.2%
Contains more Fats +160%
Contains more Water +15.3%
Contains more Other +86.6%
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +359.5%
Contains more Protein +14.2%
Contains more Fats +160%
Contains more Water +15.3%
Contains more Other +86.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
2
:
1
Spinach
Spinach
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +445%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +445%

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

All nutrients comparison - raw data values

Nutrient Lotus root Spinach Opinion
Net carbs 12.33g 1.35g Lotus root
Protein 2.6g 2.97g Spinach
Fats 0.1g 0.26g Spinach
Carbs 17.23g 3.75g Lotus root
Calories 74kcal 23kcal Lotus root
Sugar 0.43g Lotus root
Fiber 4.9g 2.4g Lotus root
Calcium 45mg 136mg Spinach
Iron 1.16mg 3.57mg Spinach
Magnesium 23mg 87mg Spinach
Phosphorus 100mg 56mg Lotus root
Potassium 556mg 466mg Lotus root
Sodium 40mg 70mg Lotus root
Zinc 0.39mg 0.76mg Spinach
Copper 0.257mg 0.174mg Lotus root
Manganese 0.261mg 0.935mg Spinach
Selenium 0.7µg 1.5µg Spinach
Vitamin A 0IU 10481IU Spinach
Vitamin A RAE 0µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 44mg 9.8mg Lotus root
Vitamin B1 0.16mg 0.095mg Lotus root
Vitamin B2 0.22mg 0.236mg Spinach
Vitamin B3 0.4mg 0.49mg Spinach
Vitamin B5 0.377mg 0.145mg Lotus root
Vitamin B6 0.258mg 0.242mg Lotus root
Folate 13µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.02mg 0.04mg Spinach
Threonine 0.051mg 0.127mg Spinach
Isoleucine 0.054mg 0.152mg Spinach
Leucine 0.069mg 0.231mg Spinach
Lysine 0.094mg 0.182mg Spinach
Methionine 0.022mg 0.055mg Spinach
Phenylalanine 0.047mg 0.134mg Spinach
Valine 0.055mg 0.168mg Spinach
Histidine 0.038mg 0.066mg Spinach
Saturated Fat 0.03g 0.043g Lotus root
Monounsaturated Fat 0.02g 0.006g Lotus root
Polyunsaturated fat 0.02g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
30%
Lotus root
52%
Spinach

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.