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

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Important differences between lotus root and sweet potatoes

  • Lotus root has more vitamin C, copper, vitamin B2, phosphorus, fiber, and iron; however, sweet potatoes have more vitamin A, manganese, vitamin B5, and vitamin B3.
  • Sweet potatoes' daily need coverage for vitamin A is 384% more.
  • Lotus root has 2 times more vitamin C than sweet potatoes. Lotus root has 44mg of vitamin C, while sweet potatoes have 19.6mg.
  • Sweet potatoes have a higher glycemic index than lotus root.

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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +18.4%
Contains more PotassiumPotassium +17.1%
Contains more IronIron +68.1%
Contains more CopperCopper +59.6%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +85.2%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +17.4%
Contains more ManganeseManganese +90.4%
~equal in Sodium ~36mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +124.5%
Contains more Vitamin B1Vitamin B1 +49.5%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more FolateFolate +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +271.8%
Contains more Vitamin B5Vitamin B5 +134.5%
Contains more Vitamin B6Vitamin B6 +10.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Sweet potato DV% diff.
Vitamin A 0µg 961µg 107%
Vitamin C 44mg 19.6mg 27%
Copper 0.257mg 0.161mg 11%
Vitamin B5 0.377mg 0.884mg 10%
Manganese 0.261mg 0.497mg 10%
Vitamin B2 0.22mg 0.106mg 9%
Vitamin B3 0.4mg 1.487mg 7%
Phosphorus 100mg 54mg 7%
Iron 1.16mg 0.69mg 6%
Fiber 4.9g 3.3g 6%
Vitamin E 0.71mg 5%
Vitamin B1 0.16mg 0.107mg 4%
Starch 7.05g 3%
Potassium 556mg 475mg 2%
Vitamin B6 0.258mg 0.286mg 2%
Vitamin K 2.3µg 2%
Folate 13µg 6µg 2%
Choline 13.1mg 2%
Protein 2.6g 2.01g 1%
Calories 74kcal 90kcal 1%
Selenium 0.7µg 0.2µg 1%
Magnesium 23mg 27mg 1%
Carbs 17.23g 20.71g 1%
Fructose 0.5g 1%
Calcium 45mg 38mg 1%
Zinc 0.39mg 0.32mg 1%
Fats 0.1g 0.15g 0%
Net carbs 12.33g 17.41g N/A
Sugar 6.48g N/A
Sodium 40mg 36mg 0%
Saturated fat 0.03g 0.052g 0%
Monounsaturated fat 0.02g 0.002g 0%
Polyunsaturated fat 0.02g 0.092g 0%
Tryptophan 0.02mg 0.04mg 0%
Threonine 0.051mg 0.107mg 0%
Isoleucine 0.054mg 0.07mg 0%
Leucine 0.069mg 0.118mg 0%
Lysine 0.094mg 0.084mg 0%
Methionine 0.022mg 0.037mg 0%
Phenylalanine 0.047mg 0.114mg 0%
Valine 0.055mg 0.11mg 0%
Histidine 0.038mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
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 ProteinProtein +29.4%
Contains more FatsFats +50%
Contains more CarbsCarbs +20.2%
Contains more OtherOther +39.2%
~equal in Water ~75.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains less Sat. FatSaturated fat -42.3%
Contains more Mono. FatMonounsaturated fat +900%
Contains more Poly. FatPolyunsaturated fat +360%

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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.