Potato vs. Lotus root — In-Depth Nutrition Comparison

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How are potatoes and lotus root different?

Potatoes are richer in vitamin B3, while lotus root is higher in vitamin C, copper, vitamin B2, fiber, and vitamin B1.
Lotus root covers your daily need for vitamin C, 38% more than potatoes.
Potatoes contain 4 times more vitamin B3 than lotus root. Potatoes contain 1.41mg of vitamin B3, while lotus root contains 0.4mg.
Potatoes have a higher glycemic index (86) than lotus root (33).

Potatoes, baked, flesh, and skin, without salt and Lotus root, raw types were used in this article.

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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.

Potato

Lotus root

Contains more MagnesiumMagnesium	+21.7%
Contains less SodiumSodium	-75%

Contains more CalciumCalcium	+200%
Contains more CopperCopper	+117.8%
Contains more PhosphorusPhosphorus	+42.9%
Contains more ManganeseManganese	+19.2%
Contains more SeleniumSelenium	+75%

~equal in Potassium ~556mg

~equal in Iron ~1.16mg

~equal in Zinc ~0.39mg

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.

Potato

Lotus root

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+252.5%
Contains more Vitamin B6Vitamin B6	+20.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+115.4%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+358.3%
Contains more Vitamin B1Vitamin B1	+150%
Contains more Vitamin B2Vitamin B2	+358.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.377mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	9.6mg	44mg	38%
Copper	0.118mg	0.257mg	15%
Vitamin B2	0.048mg	0.22mg	13%
Fiber	2.2g	4.9g	11%
Vitamin B1	0.064mg	0.16mg	8%
Starch	17.27g		7%
Vitamin B3	1.41mg	0.4mg	6%
Phosphorus	70mg	100mg	4%
Folate	28µg	13µg	4%
Vitamin B6	0.311mg	0.258mg	4%
Choline	14.8mg		3%
Calcium	15mg	45mg	3%
Vitamin K	2µg		2%
Manganese	0.219mg	0.261mg	2%
Selenium	0.4µg	0.7µg	1%
Calories	93kcal	74kcal	1%
Iron	1.08mg	1.16mg	1%
Sodium	10mg	40mg	1%
Potassium	535mg	556mg	1%
Magnesium	28mg	23mg	1%
Carbs	21.15g	17.23g	1%
Protein	2.5g	2.6g	0%
Fats	0.13g	0.1g	0%
Net carbs	18.95g	12.33g	N/A
Sugar	1.18g		N/A
Zinc	0.36mg	0.39mg	0%
Vitamin A	1µg	0µg	0%
Vitamin E	0.04mg		0%
Vitamin B5	0.376mg	0.377mg	0%
Saturated fat	0.034g	0.03g	0%
Monounsaturated fat	0.003g	0.02g	0%
Polyunsaturated fat	0.057g	0.02g	0%
Tryptophan	0.025mg	0.02mg	0%
Threonine	0.081mg	0.051mg	0%
Isoleucine	0.08mg	0.054mg	0%
Leucine	0.119mg	0.069mg	0%
Lysine	0.13mg	0.094mg	0%
Methionine	0.038mg	0.022mg	0%
Phenylalanine	0.099mg	0.047mg	0%
Valine	0.125mg	0.055mg	0%
Histidine	0.042mg	0.038mg	0%
Fructose	0.34g		0%