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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 74kcal | 97kcal |
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| Protein | 2.6g | 1.4g |
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| Fats | 0.1g | 0.1g | |
| Vitamin C | 44mg | 4mg |
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| Net carbs | 12.33g | 20.94g |
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| Carbs | 17.23g | 23.94g |
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| Magnesium | 23mg | 22mg |
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| Calcium | 45mg | 11mg |
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| Potassium | 556mg | 584mg |
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| Iron | 1.16mg | 0.06mg |
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| Sugar | 4.8g |
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| Fiber | 4.9g | 3g |
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| Copper | 0.257mg | 0.326mg |
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| Zinc | 0.39mg | 0.5mg |
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| Phosphorus | 100mg | 63mg |
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| Sodium | 40mg | 14mg |
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| Vitamin E | 1.2mg |
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| Manganese | 0.261mg | 0.331mg |
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| Selenium | 0.7µg | 0.7µg | |
| Vitamin B1 | 0.16mg | 0.14mg |
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| Vitamin B2 | 0.22mg | 0.2mg |
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| Vitamin B3 | 0.4mg | 1mg |
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| Vitamin B5 | 0.377mg | 0.479mg |
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| Vitamin B6 | 0.258mg | 0.328mg |
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| Vitamin K | 0.3µg |
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| Folate | 13µg | 16µg |
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| Choline | 36.2mg |
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| Saturated Fat | 0.03g | 0.026g |
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| Monounsaturated Fat | 0.02g | 0.002g |
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| Polyunsaturated fat | 0.02g | 0.043g |
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| Tryptophan | 0.02mg |
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| Threonine | 0.051mg |
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| Isoleucine | 0.054mg |
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| Leucine | 0.069mg |
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| Lysine | 0.094mg |
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| Methionine | 0.022mg |
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| Phenylalanine | 0.047mg |
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| Valine | 0.055mg |
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| Histidine | 0.038mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
30%
27%
Comparison summary
Which food contains less Sodium?
Water chestnuts contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Water chestnuts is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Water chestnuts is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Water chestnuts is relatively richer in vitamins
Which food is lower in Sugar?
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.