Russet potato vs. Lotus root — In-Depth Nutrition Comparison
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Significant differences between Russet potato and Lotus root
- Russet potato has more Vitamin B6, and Vitamin B3, however, Lotus root is richer in Vitamin C, Copper, Vitamin B2, Fiber, and Vitamin B1.
- Lotus root covers your daily Vitamin C needs 40% more than Russet potato.
- Lotus root has 3 times less Vitamin B3 than Russet potato. Russet potato has 1.348mg of Vitamin B3, while Lotus root has 0.4mg.
Specific food types used in this comparison are Potatoes, Russet, flesh and skin, baked and Lotus root, raw.
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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
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Magnesium
+30.4%
Contains
less
Sodium
-65%
Contains
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Calcium
+150%
Contains
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Phosphorus
+40.8%
Contains
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Zinc
+11.4%
Contains
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Copper
+140.2%
Contains
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Manganese
+14.5%
Contains
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Selenium
+40%
Equal in Iron - 1.16
Equal in Potassium - 556
Contains
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Magnesium
+30.4%
Contains
less
Sodium
-65%
Contains
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Calcium
+150%
Contains
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Phosphorus
+40.8%
Contains
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Zinc
+11.4%
Contains
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Copper
+140.2%
Contains
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Manganese
+14.5%
Contains
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Selenium
+40%
Equal in Iron - 1.16
Equal in Potassium - 556
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
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Vitamin A
+∞%
Contains
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Vitamin B3
+237%
Contains
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Vitamin B6
+37.2%
Contains
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Folate
+100%
Contains
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Vitamin C
+430.1%
Contains
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Vitamin B1
+138.8%
Contains
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Vitamin B2
+358.3%
Equal in Vitamin B5 - 0.377
Contains
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Vitamin A
+∞%
Contains
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Vitamin B3
+237%
Contains
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Vitamin B6
+37.2%
Contains
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Folate
+100%
Contains
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Vitamin C
+430.1%
Contains
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Vitamin B1
+138.8%
Contains
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Vitamin B2
+358.3%
Equal in Vitamin B5 - 0.377
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+30%
Contains
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Carbs
+24.4%
Contains
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Other
+39.2%
Equal in Protein - 2.6
Equal in Water - 79.1
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Contains
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Fats
+30%
Contains
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Carbs
+24.4%
Contains
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Other
+39.2%
Equal in Protein - 2.6
Equal in Water - 79.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+170%
Contains
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Monounsaturated Fat
+566.7%
Equal in Saturated Fat - 0.03
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.02 g
Contains
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Polyunsaturated fat
+170%
Contains
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Monounsaturated Fat
+566.7%
Equal in Saturated Fat - 0.03
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 19.14g | 12.33g |
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| Protein | 2.63g | 2.6g |
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| Fats | 0.13g | 0.1g |
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| Carbs | 21.44g | 17.23g |
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| Calories | 97kcal | 74kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1.08g |
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| Fiber | 2.3g | 4.9g |
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| Calcium | 18mg | 45mg |
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| Iron | 1.07mg | 1.16mg |
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| Magnesium | 30mg | 23mg |
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| Phosphorus | 71mg | 100mg |
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| Potassium | 550mg | 556mg |
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| Sodium | 14mg | 40mg |
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| Zinc | 0.35mg | 0.39mg |
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| Copper | 0.107mg | 0.257mg |
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| Manganese | 0.228mg | 0.261mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.07mg |
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| Vitamin C | 8.3mg | 44mg |
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| Vitamin B1 | 0.067mg | 0.16mg |
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| Vitamin B2 | 0.048mg | 0.22mg |
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| Vitamin B3 | 1.348mg | 0.4mg |
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| Vitamin B5 | 0.38mg | 0.377mg |
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| Vitamin B6 | 0.354mg | 0.258mg |
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| Folate | 26µg | 13µg |
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| Vitamin K | 2µg |
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| Tryptophan | 0.027mg | 0.02mg |
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| Threonine | 0.086mg | 0.051mg |
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| Isoleucine | 0.085mg | 0.054mg |
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| Leucine | 0.125mg | 0.069mg |
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| Lysine | 0.137mg | 0.094mg |
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| Methionine | 0.041mg | 0.022mg |
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| Phenylalanine | 0.104mg | 0.047mg |
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| Valine | 0.131mg | 0.055mg |
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| Histidine | 0.044mg | 0.038mg |
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| Saturated Fat | 0.032g | 0.03g |
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| Monounsaturated Fat | 0.003g | 0.02g |
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| Polyunsaturated fat | 0.054g | 0.02g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
18%
28%
Minerals Daily Need Coverage Score
23%
30%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 26mg)
Which food is richer in vitamins?
Russet potato is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 1.08g)
Which food is lower in Saturated Fat?
Lotus root is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 49)
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 cheaper?
?
The foods are relatively equal in price ($)