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  6. Sweet potato vs. Lotus root

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

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Important differences between Sweet potato and Lotus root

  • Sweet potato has more Vitamin A RAE, Manganese, Vitamin B5, and Vitamin B3, however, Lotus root has more Vitamin C, Copper, Vitamin B2, Phosphorus, Fiber, and Iron.
  • Sweet potato's daily need coverage for Vitamin A RAE is 107% more.
  • Sweet potato has 4 times more Vitamin B3 than Lotus root. Sweet potato has 1.487mg of Vitamin B3, while Lotus root has 0.4mg.

The food varieties used in the comparison are Sweet potato, cooked, baked in skin, flesh, without salt and Lotus root, raw.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
3
:
7
Lotus root
Lotus root
Contains more Magnesium +17.4%
Contains more Manganese +90.4%
Contains more Calcium +18.4%
Contains more Iron +68.1%
Contains more Phosphorus +85.2%
Contains more Potassium +17.1%
Contains more Zinc +21.9%
Contains more Copper +59.6%
Contains more Selenium +250%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Magnesium +17.4%
Contains more Manganese +90.4%
Contains more Calcium +18.4%
Contains more Iron +68.1%
Contains more Phosphorus +85.2%
Contains more Potassium +17.1%
Contains more Zinc +21.9%
Contains more Copper +59.6%
Contains more Selenium +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.
Sweet potato
Sweet potato
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +271.8%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +10.9%
Contains more Vitamin C +124.5%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +107.5%
Contains more Folate +116.7%
Equal in Vitamin B6 - 0.258
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 +271.8%
Contains more Vitamin B5 +134.5%
Contains more Vitamin B6 +10.9%
Contains more Vitamin C +124.5%
Contains more Vitamin B1 +49.5%
Contains more Vitamin B2 +107.5%
Contains more Folate +116.7%
Equal in Vitamin B6 - 0.258

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Lotus root
Lotus root
Contains more Fats +50%
Contains more Carbs +20.2%
Contains more Other +39.2%
Contains more Protein +29.4%
Equal in Water - 79.1
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Fats +50%
Contains more Carbs +20.2%
Contains more Other +39.2%
Contains more Protein +29.4%
Equal in Water - 79.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Lotus root
Lotus root
Contains more Polyunsaturated fat +360%
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +900%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 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 +360%
Contains less Saturated Fat -42.3%
Contains more Monounsaturated 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.
Sweet potato Lotus root
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Lotus root Opinion
Net carbs 17.41g 12.33g Sweet potato
Protein 2.01g 2.6g Lotus root
Fats 0.15g 0.1g Sweet potato
Carbs 20.71g 17.23g Sweet potato
Calories 90kcal 74kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g Lotus root
Fiber 3.3g 4.9g Lotus root
Calcium 38mg 45mg Lotus root
Iron 0.69mg 1.16mg Lotus root
Magnesium 27mg 23mg Sweet potato
Phosphorus 54mg 100mg Lotus root
Potassium 475mg 556mg Lotus root
Sodium 36mg 40mg Sweet potato
Zinc 0.32mg 0.39mg Lotus root
Copper 0.161mg 0.257mg Lotus root
Manganese 0.497mg 0.261mg Sweet potato
Selenium 0.2µg 0.7µg Lotus root
Vitamin A 19218IU 0IU Sweet potato
Vitamin A RAE 961µg 0µg Sweet potato
Vitamin E 0.71mg Sweet potato
Vitamin C 19.6mg 44mg Lotus root
Vitamin B1 0.107mg 0.16mg Lotus root
Vitamin B2 0.106mg 0.22mg Lotus root
Vitamin B3 1.487mg 0.4mg Sweet potato
Vitamin B5 0.884mg 0.377mg Sweet potato
Vitamin B6 0.286mg 0.258mg Sweet potato
Folate 6µg 13µg Lotus root
Vitamin K 2.3µg Sweet potato
Tryptophan 0.04mg 0.02mg Sweet potato
Threonine 0.107mg 0.051mg Sweet potato
Isoleucine 0.07mg 0.054mg Sweet potato
Leucine 0.118mg 0.069mg Sweet potato
Lysine 0.084mg 0.094mg Lotus root
Methionine 0.037mg 0.022mg Sweet potato
Phenylalanine 0.114mg 0.047mg Sweet potato
Valine 0.11mg 0.055mg Sweet potato
Histidine 0.039mg 0.038mg Sweet potato
Saturated Fat 0.052g 0.03g Lotus root
Monounsaturated Fat 0.002g 0.02g Lotus root
Polyunsaturated fat 0.092g 0.02g Sweet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato 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
120%
Sweet potato
28%
Lotus root
Minerals Daily Need Coverage Score
25%
Sweet potato
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 6.48g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 37)
Which food is cheaper?
Lotus root
Lotus root is cheaper (difference - $0.2)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.