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  6. Lotus root vs. Sweet potato

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

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Important differences between Lotus root and Sweet potato

  • Lotus root has more Vitamin C, Copper, Vitamin B2, Phosphorus, Fiber, and Iron, however, Sweet potato has more Vitamin A RAE, Manganese, Vitamin B5, and Vitamin B3.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
  • Lotus root has 2 times more Vitamin C than Sweet potato. Lotus root has 44mg of Vitamin C, while Sweet potato has 19.6mg.

The food varieties used in the comparison are Lotus root, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Lotus root vs Sweet 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
Sweet potato
Sweet potato
Contains more Calcium +18.4%
Contains more Iron +68.1%
Contains more Phosphorus +85.2%
Contains more Potassium +17.1%
Contains more Zinc +21.9%
Contains more Copper +59.6%
Contains more Selenium +250%
Contains more Magnesium +17.4%
Contains more Manganese +90.4%
Equal in Sodium - 36
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +18.4%
Contains more Iron +68.1%
Contains more Phosphorus +85.2%
Contains more Potassium +17.1%
Contains more Zinc +21.9%
Contains more Copper +59.6%
Contains more Selenium +250%
Contains more Magnesium +17.4%
Contains more Manganese +90.4%
Equal in Sodium - 36

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
Sweet potato
Sweet potato
Contains more Vitamin C +124.5%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +107.5%
Contains more Folate +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +10.9%
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +124.5%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +107.5%
Contains more Folate +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +10.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Sweet potato
Sweet potato
Contains more Protein +29.4%
Contains more Fats +50%
Contains more Carbs +20.2%
Contains more Other +39.2%
Equal in Water - 75.78
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +29.4%
Contains more Fats +50%
Contains more Carbs +20.2%
Contains more Other +39.2%
Equal in Water - 75.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
2
:
1
Sweet potato
Sweet potato
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +360%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +360%

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

All nutrients comparison - raw data values

Nutrient Lotus root Sweet potato Opinion
Net carbs 12.33g 17.41g Sweet potato
Protein 2.6g 2.01g Lotus root
Fats 0.1g 0.15g Sweet potato
Carbs 17.23g 20.71g Sweet potato
Calories 74kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Lotus root
Fiber 4.9g 3.3g Lotus root
Calcium 45mg 38mg Lotus root
Iron 1.16mg 0.69mg Lotus root
Magnesium 23mg 27mg Sweet potato
Phosphorus 100mg 54mg Lotus root
Potassium 556mg 475mg Lotus root
Sodium 40mg 36mg Sweet potato
Zinc 0.39mg 0.32mg Lotus root
Copper 0.257mg 0.161mg Lotus root
Manganese 0.261mg 0.497mg Sweet potato
Selenium 0.7µg 0.2µg Lotus root
Vitamin A 0IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 44mg 19.6mg Lotus root
Vitamin B1 0.16mg 0.107mg Lotus root
Vitamin B2 0.22mg 0.106mg Lotus root
Vitamin B3 0.4mg 1.487mg Sweet potato
Vitamin B5 0.377mg 0.884mg Sweet potato
Vitamin B6 0.258mg 0.286mg Sweet potato
Folate 13µg 6µg Lotus root
Vitamin K 2.3µg Sweet potato
Tryptophan 0.02mg 0.04mg Sweet potato
Threonine 0.051mg 0.107mg Sweet potato
Isoleucine 0.054mg 0.07mg Sweet potato
Leucine 0.069mg 0.118mg Sweet potato
Lysine 0.094mg 0.084mg Lotus root
Methionine 0.022mg 0.037mg Sweet potato
Phenylalanine 0.047mg 0.114mg Sweet potato
Valine 0.055mg 0.11mg Sweet potato
Histidine 0.038mg 0.039mg Sweet potato
Saturated Fat 0.03g 0.052g Lotus root
Monounsaturated Fat 0.02g 0.002g Lotus root
Polyunsaturated fat 0.02g 0.092g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
30%
Lotus root
25%
Sweet potato

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 6.48g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 37)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.2)
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 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.