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  6. Spinach vs. Lotus root

Spinach vs. Lotus root — In-Depth Nutrition Comparison

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Important differences between Spinach and Lotus root

  • Spinach has more Vitamin A RAE, Folate, Iron, Manganese, Magnesium, and Calcium, however, Lotus root has more Vitamin C, Fiber, Copper, and Phosphorus.
  • Spinach's daily need coverage for Vitamin A RAE is 58% more.
  • Spinach has 11 times more Folate than Lotus root. Spinach has 146µg of Folate, while Lotus root has 13µg.

The food varieties used in the comparison are Spinach, cooked, boiled, drained, without salt and Lotus root, raw.

Infographic

Spinach vs Lotus root infographic
Infographic link

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.
Spinach
Spinach
6
:
4
Lotus root
Lotus root
Contains more Calcium +202.2%
Contains more Iron +207.8%
Contains more Magnesium +278.3%
Contains more Zinc +94.9%
Contains more Manganese +258.2%
Contains more Selenium +114.3%
Contains more Phosphorus +78.6%
Contains more Potassium +19.3%
Contains less Sodium -42.9%
Contains more Copper +47.7%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +202.2%
Contains more Iron +207.8%
Contains more Magnesium +278.3%
Contains more Zinc +94.9%
Contains more Manganese +258.2%
Contains more Selenium +114.3%
Contains more Phosphorus +78.6%
Contains more Potassium +19.3%
Contains less Sodium -42.9%
Contains more Copper +47.7%

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.
Spinach
Spinach
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.5%
Contains more Folate +1023.1%
Contains more Vitamin C +349%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B5 +160%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.258
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +22.5%
Contains more Folate +1023.1%
Contains more Vitamin C +349%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B5 +160%
Equal in Vitamin B2 - 0.22
Equal in Vitamin B6 - 0.258

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Lotus root
Lotus root
Contains more Protein +14.2%
Contains more Fats +160%
Contains more Water +15.3%
Contains more Other +86.6%
Contains more Carbs +359.5%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Lotus root
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 Protein +14.2%
Contains more Fats +160%
Contains more Water +15.3%
Contains more Other +86.6%
Contains more Carbs +359.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Lotus root
Lotus root
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +233.3%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -30.2%
Contains more Monounsaturated Fat +233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Lotus root
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spinach Lotus root Opinion
Net carbs 1.35g 12.33g Lotus root
Protein 2.97g 2.6g Spinach
Fats 0.26g 0.1g Spinach
Carbs 3.75g 17.23g Lotus root
Calories 23kcal 74kcal Lotus root
Sugar 0.43g Lotus root
Fiber 2.4g 4.9g Lotus root
Calcium 136mg 45mg Spinach
Iron 3.57mg 1.16mg Spinach
Magnesium 87mg 23mg Spinach
Phosphorus 56mg 100mg Lotus root
Potassium 466mg 556mg Lotus root
Sodium 70mg 40mg Lotus root
Zinc 0.76mg 0.39mg Spinach
Copper 0.174mg 0.257mg Lotus root
Manganese 0.935mg 0.261mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 0IU Spinach
Vitamin A RAE 524µg 0µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 9.8mg 44mg Lotus root
Vitamin B1 0.095mg 0.16mg Lotus root
Vitamin B2 0.236mg 0.22mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.377mg Lotus root
Vitamin B6 0.242mg 0.258mg Lotus root
Folate 146µg 13µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg 0.02mg Spinach
Threonine 0.127mg 0.051mg Spinach
Isoleucine 0.152mg 0.054mg Spinach
Leucine 0.231mg 0.069mg Spinach
Lysine 0.182mg 0.094mg Spinach
Methionine 0.055mg 0.022mg Spinach
Phenylalanine 0.134mg 0.047mg Spinach
Valine 0.168mg 0.055mg Spinach
Histidine 0.066mg 0.038mg Spinach
Saturated Fat 0.043g 0.03g Lotus root
Monounsaturated Fat 0.006g 0.02g Lotus root
Polyunsaturated fat 0.109g 0.02g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Lotus root
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
28%
Lotus root
Minerals Daily Need Coverage Score
52%
Spinach
30%
Lotus root

Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.