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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

Lotus root vs Water chestnuts 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 16% 3.3% 52% 2.3% 109% 14% 27% 1.8% 43% 3.8%
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%
~equal in Magnesium ~22mg
~equal in Potassium ~584mg
~equal in Selenium ~0.7µg

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 13% 0% 24% 0% 35% 46% 19% 29% 76% 0% 0.75% 12% 20%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.2mg
~equal in Vitamin B12 ~0µg

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
24% 73%
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
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
37% 3% 61%
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%

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 Water chestnuts
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lotus root Water chestnuts 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Water chestnuts
Low Calories diet ok
Low Fats diet Equal
Low Carbs 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
26%
Lotus root
21%
Water chestnuts
Minerals Daily Need Coverage Score
30%
Lotus root
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Water chestnuts
Water chestnuts is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Water chestnuts
Water chestnuts is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Water chestnuts
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 4.8g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.