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.
- Lotus root has a lower glycemic index than yam.
We used Lotus root, raw and Yam, cooked, boiled, drained, or baked, without salt types in this comparison.
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 MagnesiumMagnesium | +27.8% |
| Contains more CalciumCalcium | +221.4% |
| Contains more IronIron | +123.1% |
| Contains more CopperCopper | +69.1% |
| Contains more ZincZinc | +95% |
| Contains more PhosphorusPhosphorus | +104.1% |
| Contains more PotassiumPotassium | +20.5% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +42.1% |
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 | +263.6% |
| Contains more Vitamin B1Vitamin B1 | +68.4% |
| Contains more Vitamin B2Vitamin B2 | +685.7% |
| Contains more Vitamin B5Vitamin B5 | +21.2% |
| Contains more Vitamin B6Vitamin B6 | +13.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more FolateFolate | +23.1% |
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:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
| Contains more ProteinProtein | +74.5% |
| Contains more WaterWater | +12.8% |
| Contains more OtherOther | +27.6% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +59.5% |
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.005 g
Polyunsaturated fat:
Poly. Fat
0.06 g
| Contains more Mono. FatMonounsaturated fat | +300% |
| Contains more Poly. FatPolyunsaturated fat | +200% |
~equal in
Saturated fat
~0.029g
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 44mg | 12.1mg | 35% |
| Vitamin B2 | 0.22mg | 0.028mg | 15% |
| Copper | 0.257mg | 0.152mg | 12% |
| Iron | 1.16mg | 0.52mg | 8% |
| Phosphorus | 100mg | 49mg | 7% |
| Vitamin B1 | 0.16mg | 0.095mg | 5% |
| Manganese | 0.261mg | 0.371mg | 5% |
| Fiber | 4.9g | 3.9g | 4% |
| Choline | 16.2mg | 3% | |
| Carbs | 17.23g | 27.48g | 3% |
| Calcium | 45mg | 14mg | 3% |
| Potassium | 556mg | 670mg | 3% |
| Vitamin E | 0.34mg | 2% | |
| Vitamin K | 2.3µg | 2% | |
| Vitamin B6 | 0.258mg | 0.228mg | 2% |
| Protein | 2.6g | 1.49g | 2% |
| Calories | 74kcal | 116kcal | 2% |
| Zinc | 0.39mg | 0.2mg | 2% |
| Vitamin A | 0µg | 6µg | 1% |
| Sodium | 40mg | 8mg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Vitamin B5 | 0.377mg | 0.311mg | 1% |
| Magnesium | 23mg | 18mg | 1% |
| Folate | 13µg | 16µg | 1% |
| Fats | 0.1g | 0.14g | 0% |
| Net carbs | 12.33g | 23.58g | N/A |
| Sugar | 0.49g | N/A | |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.03g | 0.029g | 0% |
| Monounsaturated fat | 0.02g | 0.005g | 0% |
| Polyunsaturated fat | 0.02g | 0.06g | 0% |
| Tryptophan | 0.02mg | 0.012mg | 0% |
| Threonine | 0.051mg | 0.052mg | 0% |
| Isoleucine | 0.054mg | 0.05mg | 0% |
| Leucine | 0.069mg | 0.094mg | 0% |
| Lysine | 0.094mg | 0.058mg | 0% |
| Methionine | 0.022mg | 0.02mg | 0% |
| Phenylalanine | 0.047mg | 0.069mg | 0% |
| Valine | 0.055mg | 0.06mg | 0% |
| Histidine | 0.038mg | 0.033mg | 0% |
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 |
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| 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%
14%
Minerals Daily Need Coverage Score
30%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 32mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.001g)
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 18)
Which food is cheaper?
Lotus root is cheaper (difference - $0.2)
Which food is richer in minerals?
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.