Sweet potato vs. Lotus root — In-Depth Nutrition Comparison
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Important differences between sweet potatoes and lotus root
- Sweet potatoes have more vitamin A, manganese, vitamin B5, and vitamin B3; however, lotus root has more vitamin C, copper, vitamin B2, phosphorus, fiber, and iron.
- Sweet potatoes' daily need coverage for vitamin A is 107% more.
- Sweet potatoes have 4 times more vitamin B3 than lotus root. Sweet potatoes have 1.487mg of vitamin B3, while lotus root has 0.4mg.
- Sweet potatoes have a higher glycemic index than lotus root.
The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Lotus root, raw.
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.
| Contains more MagnesiumMagnesium | +17.4% |
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +90.4% |
| Contains more CalciumCalcium | +18.4% |
| Contains more PotassiumPotassium | +17.1% |
| Contains more IronIron | +68.1% |
| Contains more CopperCopper | +59.6% |
| Contains more ZincZinc | +21.9% |
| Contains more PhosphorusPhosphorus | +85.2% |
| Contains more SeleniumSelenium | +250% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +271.8% |
| Contains more Vitamin B5Vitamin B5 | +134.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +124.5% |
| Contains more Vitamin B1Vitamin B1 | +49.5% |
| Contains more Vitamin B2Vitamin B2 | +107.5% |
| Contains more FolateFolate | +116.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.01 g
Fats:
0.15 g
Carbs:
20.71 g
Water:
75.78 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 more FatsFats | +50% |
| Contains more CarbsCarbs | +20.2% |
| Contains more OtherOther | +39.2% |
| Contains more ProteinProtein | +29.4% |
~equal in
Water
~79.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.092 g
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 | +360% |
| Contains less Sat. FatSaturated fat | -42.3% |
| Contains more Mono. FatMonounsaturated fat | +900% |
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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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin A | 961µg | 0µg | 107% |
| Vitamin C | 19.6mg | 44mg | 27% |
| Copper | 0.161mg | 0.257mg | 11% |
| Vitamin B5 | 0.884mg | 0.377mg | 10% |
| Manganese | 0.497mg | 0.261mg | 10% |
| Vitamin B2 | 0.106mg | 0.22mg | 9% |
| Vitamin B3 | 1.487mg | 0.4mg | 7% |
| Phosphorus | 54mg | 100mg | 7% |
| Iron | 0.69mg | 1.16mg | 6% |
| Fiber | 3.3g | 4.9g | 6% |
| Vitamin E | 0.71mg | 5% | |
| Vitamin B1 | 0.107mg | 0.16mg | 4% |
| Starch | 7.05g | 3% | |
| Potassium | 475mg | 556mg | 2% |
| Vitamin B6 | 0.286mg | 0.258mg | 2% |
| Vitamin K | 2.3µg | 2% | |
| Folate | 6µg | 13µg | 2% |
| Choline | 13.1mg | 2% | |
| Protein | 2.01g | 2.6g | 1% |
| Calories | 90kcal | 74kcal | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Magnesium | 27mg | 23mg | 1% |
| Carbs | 20.71g | 17.23g | 1% |
| Fructose | 0.5g | 1% | |
| Calcium | 38mg | 45mg | 1% |
| Zinc | 0.32mg | 0.39mg | 1% |
| Fats | 0.15g | 0.1g | 0% |
| Net carbs | 17.41g | 12.33g | N/A |
| Sugar | 6.48g | N/A | |
| Sodium | 36mg | 40mg | 0% |
| Saturated fat | 0.052g | 0.03g | 0% |
| Monounsaturated fat | 0.002g | 0.02g | 0% |
| Polyunsaturated fat | 0.092g | 0.02g | 0% |
| Tryptophan | 0.04mg | 0.02mg | 0% |
| Threonine | 0.107mg | 0.051mg | 0% |
| Isoleucine | 0.07mg | 0.054mg | 0% |
| Leucine | 0.118mg | 0.069mg | 0% |
| Lysine | 0.084mg | 0.094mg | 0% |
| Methionine | 0.037mg | 0.022mg | 0% |
| Phenylalanine | 0.114mg | 0.047mg | 0% |
| Valine | 0.11mg | 0.055mg | 0% |
| Histidine | 0.039mg | 0.038mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
47%
26%
Minerals Daily Need Coverage Score
25%
30%
Comparison summary
Which food contains less Sodium?
Sweet potato contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 6.48g)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.022g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 37)
Which food is cheaper?
Lotus root is cheaper (difference - $0.2)
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 richer in vitamins?
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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.