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Red potato vs. Lotus root — In-Depth Nutrition Comparison

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Important differences between red potato and lotus root

  • Red potato has more vitamin B3; however, lotus root has more vitamin C, vitamin B2, fiber, copper, vitamin B1, and iron.
  • Lotus root's daily need coverage for vitamin C is 35% more.
  • Red potato has 4 times more vitamin B3 than lotus root. Red potato has 1.595mg of vitamin B3, while lotus root has 0.4mg.
  • Red potato has a higher glycemic index than lotus root.

The food varieties used in the comparison are Potatoes, red, flesh, and skin, baked and Lotus root, raw.

Infographic

Red potato vs Lotus root 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 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
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%
Contains more MagnesiumMagnesium +21.7%
Contains less SodiumSodium -70%
Contains more CalciumCalcium +400%
Contains more IronIron +65.7%
Contains more CopperCopper +47.7%
Contains more PhosphorusPhosphorus +38.9%
Contains more ManganeseManganese +50.9%
~equal in Potassium ~556mg
~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.
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +298.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +107.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +249.2%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B5Vitamin B5 +10.6%
Contains more Vitamin B6Vitamin B6 +21.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Red potato Lotus root DV% diff.
Vitamin C 12.6mg 44mg 35%
Vitamin B2 0.05mg 0.22mg 13%
Fiber 1.8g 4.9g 12%
Copper 0.174mg 0.257mg 9%
Vitamin B1 0.072mg 0.16mg 7%
Vitamin B3 1.595mg 0.4mg 7%
Starch 15.15g 6%
Iron 0.7mg 1.16mg 6%
Manganese 0.173mg 0.261mg 4%
Calcium 9mg 45mg 4%
Vitamin B6 0.212mg 0.258mg 4%
Folate 27µg 13µg 4%
Phosphorus 72mg 100mg 4%
Choline 18.9mg 3%
Vitamin K 2.8µg 2%
Vitamin B5 0.341mg 0.377mg 1%
Protein 2.3g 2.6g 1%
Selenium 0.7µg 1%
Calories 89kcal 74kcal 1%
Vitamin E 0.08mg 1%
Magnesium 28mg 23mg 1%
Carbs 19.59g 17.23g 1%
Fructose 0.44g 1%
Sodium 12mg 40mg 1%
Fats 0.15g 0.1g 0%
Net carbs 17.79g 12.33g N/A
Potassium 545mg 556mg 0%
Sugar 1.43g N/A
Zinc 0.4mg 0.39mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.026g 0.03g 0%
Monounsaturated fat 0.002g 0.02g 0%
Polyunsaturated fat 0.043g 0.02g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.075mg 0.051mg 0%
Isoleucine 0.074mg 0.054mg 0%
Leucine 0.109mg 0.069mg 0%
Lysine 0.12mg 0.094mg 0%
Methionine 0.035mg 0.022mg 0%
Phenylalanine 0.091mg 0.047mg 0%
Valine 0.115mg 0.055mg 0%
Histidine 0.039mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +50%
Contains more CarbsCarbs +13.7%
Contains more OtherOther +33%
Contains more ProteinProtein +13%
~equal in Water ~79.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains less Sat. FatSaturated fat -13.3%
Contains more Poly. FatPolyunsaturated fat +115%
Contains more Mono. FatMonounsaturated fat +900%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.