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  6. Lotus root vs. Yam

Lotus root vs. Yam — In-Depth Nutrition Comparison

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What are the main differences between Lotus root and Yam?

  • Yam has less Vitamin C, Vitamin B2, Copper, Iron, Phosphorus, and Vitamin B1 than Lotus root.
  • Lotus root's daily need coverage for Vitamin C is 35% higher.
  • Lotus root has 8 times more Vitamin B2 than Yam. Lotus root has 0.22mg of Vitamin B2, while Yam has 0.028mg.

We used Lotus root, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.

Infographic

Lotus root vs Yam 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
6
:
3
Yam
Yam
Contains more Calcium +221.4%
Contains more Iron +123.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +104.1%
Contains more Zinc +95%
Contains more Copper +69.1%
Contains more Potassium +20.5%
Contains less Sodium -80%
Contains more Manganese +42.1%
Equal in Selenium - 0.7
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Calcium +221.4%
Contains more Iron +123.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +104.1%
Contains more Zinc +95%
Contains more Copper +69.1%
Contains more Potassium +20.5%
Contains less Sodium -80%
Contains more Manganese +42.1%
Equal in Selenium - 0.7

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
5
:
5
Yam
Yam
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +685.7%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38%
Contains more Folate +23.1%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +685.7%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +13.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38%
Contains more Folate +23.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Yam
Yam
Contains more Protein +74.5%
Contains more Water +12.8%
Contains more Other +27.6%
Contains more Fats +40%
Contains more Carbs +59.5%
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
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +74.5%
Contains more Water +12.8%
Contains more Other +27.6%
Contains more Fats +40%
Contains more Carbs +59.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Yam
Yam
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +200%
Equal in Saturated Fat - 0.029
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +200%
Equal in Saturated Fat - 0.029

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 Yam
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Yam Opinion
Net carbs 12.33g 23.58g Yam
Protein 2.6g 1.49g Lotus root
Fats 0.1g 0.14g Yam
Carbs 17.23g 27.48g Yam
Calories 74kcal 116kcal Yam
Sugar 0.49g Lotus root
Fiber 4.9g 3.9g Lotus root
Calcium 45mg 14mg Lotus root
Iron 1.16mg 0.52mg Lotus root
Magnesium 23mg 18mg Lotus root
Phosphorus 100mg 49mg Lotus root
Potassium 556mg 670mg Yam
Sodium 40mg 8mg Yam
Zinc 0.39mg 0.2mg Lotus root
Copper 0.257mg 0.152mg Lotus root
Manganese 0.261mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 0IU 122IU Yam
Vitamin A RAE 0µg 6µg Yam
Vitamin E 0.34mg Yam
Vitamin C 44mg 12.1mg Lotus root
Vitamin B1 0.16mg 0.095mg Lotus root
Vitamin B2 0.22mg 0.028mg Lotus root
Vitamin B3 0.4mg 0.552mg Yam
Vitamin B5 0.377mg 0.311mg Lotus root
Vitamin B6 0.258mg 0.228mg Lotus root
Folate 13µg 16µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.02mg 0.012mg Lotus root
Threonine 0.051mg 0.052mg Yam
Isoleucine 0.054mg 0.05mg Lotus root
Leucine 0.069mg 0.094mg Yam
Lysine 0.094mg 0.058mg Lotus root
Methionine 0.022mg 0.02mg Lotus root
Phenylalanine 0.047mg 0.069mg Yam
Valine 0.055mg 0.06mg Yam
Histidine 0.038mg 0.033mg Lotus root
Saturated Fat 0.03g 0.029g Yam
Monounsaturated Fat 0.02g 0.005g Lotus root
Polyunsaturated fat 0.02g 0.06g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Yam
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
15%
Yam
Minerals Daily Need Coverage Score
30%
Lotus root
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 18)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.