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  6. Russet potato vs. Lotus root

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

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Significant differences between russet potatoes and lotus root

  • Russet potatoes have 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 potatoes.
  • Lotus root has 3 times less vitamin B3 than russet potatoes. Russet potatoes have 1.348mg of vitamin B3, while lotus root has 0.4mg.
  • Russet potatoes have a higher glycemic index. The glycemic index of russet potatoes is 82, while the glycemic index of lotus root is 33.

Specific food types used in this comparison are Potatoes, Russet, flesh, and skin, baked and Lotus root, raw.

Infographic

Russet 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 21% 5.4% 49% 40% 36% 9.5% 30% 1.8% 30% 2.7%
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 +30.4%
Contains less SodiumSodium -65%
Contains more CalciumCalcium +150%
Contains more CopperCopper +140.2%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +40.8%
Contains more ManganeseManganese +14.5%
Contains more SeleniumSelenium +40%
~equal in Potassium ~556mg
~equal in Iron ~1.16mg

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 28% 0.33% 1.4% 0% 17% 11% 25% 23% 82% 0% 5% 20% 8.2%
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 +237%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +430.1%
Contains more Vitamin B1Vitamin B1 +138.8%
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 Russet potato Lotus root DV% diff.
Vitamin C 8.3mg 44mg 40%
Copper 0.107mg 0.257mg 17%
Vitamin B2 0.048mg 0.22mg 13%
Fiber 2.3g 4.9g 10%
Vitamin B1 0.067mg 0.16mg 8%
Vitamin B6 0.354mg 0.258mg 7%
Starch 17.45g 7%
Vitamin B3 1.348mg 0.4mg 6%
Phosphorus 71mg 100mg 4%
Choline 15mg 3%
Folate 26µg 13µg 3%
Calcium 18mg 45mg 3%
Vitamin K 2µg 2%
Magnesium 30mg 23mg 2%
Manganese 0.228mg 0.261mg 1%
Calories 97kcal 74kcal 1%
Sodium 14mg 40mg 1%
Iron 1.07mg 1.16mg 1%
Carbs 21.44g 17.23g 1%
Protein 2.63g 2.6g 0%
Fats 0.13g 0.1g 0%
Net carbs 19.14g 12.33g N/A
Potassium 550mg 556mg 0%
Sugar 1.08g N/A
Zinc 0.35mg 0.39mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.07mg 0%
Selenium 0.5µg 0.7µg 0%
Vitamin B5 0.38mg 0.377mg 0%
Saturated fat 0.032g 0.03g 0%
Monounsaturated fat 0.003g 0.02g 0%
Polyunsaturated fat 0.054g 0.02g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.086mg 0.051mg 0%
Isoleucine 0.085mg 0.054mg 0%
Leucine 0.125mg 0.069mg 0%
Lysine 0.137mg 0.094mg 0%
Methionine 0.041mg 0.022mg 0%
Phenylalanine 0.104mg 0.047mg 0%
Valine 0.131mg 0.055mg 0%
Histidine 0.044mg 0.038mg 0%
Fructose 0.32g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +30%
Contains more CarbsCarbs +24.4%
Contains more OtherOther +39.2%
~equal in Protein ~2.6g
~equal in Water ~79.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 61%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.054 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 more Poly. FatPolyunsaturated fat +170%
Contains more Mono. FatMonounsaturated fat +566.7%
~equal in Saturated fat ~0.03g

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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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.