Lotus root vs. Water chestnuts — In-Depth Nutrition Comparison
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Important differences between lotus root and water chestnuts
- Lotus root has more vitamin C, iron, fiber, and phosphorus; however, water chestnuts have more copper and vitamin B6.
- Lotus root's daily need coverage for vitamin C is 44% more.
- Lotus root has 19 times more iron than water chestnuts. Lotus root has 1.16mg of iron, while water chestnuts have 0.06mg.
The food varieties used in the comparison are Lotus root, raw and Waterchestnuts, chinese, (matai), raw.
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.
| Contains more CalciumCalcium | +309.1% |
| Contains more IronIron | +1833.3% |
| Contains more PhosphorusPhosphorus | +58.7% |
| Contains more CopperCopper | +26.8% |
| Contains more ZincZinc | +28.2% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +26.8% |
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 | +1000% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +27.1% |
| Contains more Vitamin B6Vitamin B6 | +27.1% |
| Contains more FolateFolate | +23.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 44mg | 4mg | 44% |
| Iron | 1.16mg | 0.06mg | 14% |
| Vitamin E | 1.2mg | 8% | |
| Copper | 0.257mg | 0.326mg | 8% |
| Fiber | 4.9g | 3g | 8% |
| Choline | 36.2mg | 7% | |
| Phosphorus | 100mg | 63mg | 5% |
| Vitamin B6 | 0.258mg | 0.328mg | 5% |
| Vitamin B3 | 0.4mg | 1mg | 4% |
| Calcium | 45mg | 11mg | 3% |
| Manganese | 0.261mg | 0.331mg | 3% |
| Protein | 2.6g | 1.4g | 2% |
| Vitamin B1 | 0.16mg | 0.14mg | 2% |
| Vitamin B2 | 0.22mg | 0.2mg | 2% |
| Carbs | 17.23g | 23.94g | 2% |
| Vitamin B5 | 0.377mg | 0.479mg | 2% |
| Folate | 13µg | 16µg | 1% |
| Calories | 74kcal | 97kcal | 1% |
| Sodium | 40mg | 14mg | 1% |
| Zinc | 0.39mg | 0.5mg | 1% |
| Potassium | 556mg | 584mg | 1% |
| Fats | 0.1g | 0.1g | 0% |
| Net carbs | 12.33g | 20.94g | N/A |
| Magnesium | 23mg | 22mg | 0% |
| Sugar | 4.8g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Saturated fat | 0.03g | 0.026g | 0% |
| Monounsaturated fat | 0.02g | 0.002g | 0% |
| Polyunsaturated fat | 0.02g | 0.043g | 0% |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.051mg | 0% | |
| Isoleucine | 0.054mg | 0% | |
| Leucine | 0.069mg | 0% | |
| Lysine | 0.094mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.047mg | 0% | |
| Valine | 0.055mg | 0% | |
| Histidine | 0.038mg | 0% |
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:
1.4 g
Fats:
0.1 g
Carbs:
23.94 g
Water:
73.46 g
Other:
1.1 g
| Contains more ProteinProtein | +85.7% |
| Contains more CarbsCarbs | +38.9% |
| Contains more OtherOther | +13.4% |
~equal in
Fats
~0.1g
~equal in
Water
~73.46g
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
0.026 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.043 g
| Contains more Mono. FatMonounsaturated fat | +900% |
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Poly. FatPolyunsaturated fat | +115% |
