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  6. Yam vs. Lotus root

Yam vs. Lotus root — In-Depth Nutrition Comparison

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What are the main differences between Yam and Lotus root?

  • Yam has less Vitamin C, Vitamin B2, Copper, Iron, Phosphorus, and Vitamin B1 than Lotus root.
  • Lotus root's daily need coverage for Vitamin C is 35% higher.

We used Yam, cooked, boiled, drained, or baked, without salt and Lotus root, raw types in this comparison.

Infographic

Yam 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.
Yam
Yam
3
:
6
Lotus root
Lotus root
Contains more Potassium +20.5%
Contains less Sodium -80%
Contains more Manganese +42.1%
Contains more Calcium +221.4%
Contains more Iron +123.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +104.1%
Contains more Zinc +95%
Contains more Copper +69.1%
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Potassium +20.5%
Contains less Sodium -80%
Contains more Manganese +42.1%
Contains more Calcium +221.4%
Contains more Iron +123.1%
Contains more Magnesium +27.8%
Contains more Phosphorus +104.1%
Contains more Zinc +95%
Contains more Copper +69.1%
Equal in Selenium - 0.7

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.
Yam
Yam
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +38%
Contains more Folate +23.1%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +685.7%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +13.2%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 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 +38%
Contains more Folate +23.1%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +68.4%
Contains more Vitamin B2 +685.7%
Contains more Vitamin B5 +21.2%
Contains more Vitamin B6 +13.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Lotus root
Lotus root
Contains more Fats +40%
Contains more Carbs +59.5%
Contains more Protein +74.5%
Contains more Water +12.8%
Contains more Other +27.6%
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 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 +40%
Contains more Carbs +59.5%
Contains more Protein +74.5%
Contains more Water +12.8%
Contains more Other +27.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
2
:
1
Lotus root
Lotus root
Contains more Polyunsaturated fat +200%
Contains more Monounsaturated Fat +300%
Equal in Saturated Fat - 0.03
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 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 +200%
Contains more Monounsaturated Fat +300%
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.
Yam Lotus root
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Yam Lotus root Opinion
Net carbs 23.58g 12.33g Yam
Protein 1.49g 2.6g Lotus root
Fats 0.14g 0.1g Yam
Carbs 27.48g 17.23g Yam
Calories 116kcal 74kcal Yam
Sugar 0.49g Lotus root
Fiber 3.9g 4.9g Lotus root
Calcium 14mg 45mg Lotus root
Iron 0.52mg 1.16mg Lotus root
Magnesium 18mg 23mg Lotus root
Phosphorus 49mg 100mg Lotus root
Potassium 670mg 556mg Yam
Sodium 8mg 40mg Yam
Zinc 0.2mg 0.39mg Lotus root
Copper 0.152mg 0.257mg Lotus root
Manganese 0.371mg 0.261mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 122IU 0IU Yam
Vitamin A RAE 6µg 0µg Yam
Vitamin E 0.34mg Yam
Vitamin C 12.1mg 44mg Lotus root
Vitamin B1 0.095mg 0.16mg Lotus root
Vitamin B2 0.028mg 0.22mg Lotus root
Vitamin B3 0.552mg 0.4mg Yam
Vitamin B5 0.311mg 0.377mg Lotus root
Vitamin B6 0.228mg 0.258mg Lotus root
Folate 16µg 13µg Yam
Vitamin K 2.3µg Yam
Tryptophan 0.012mg 0.02mg Lotus root
Threonine 0.052mg 0.051mg Yam
Isoleucine 0.05mg 0.054mg Lotus root
Leucine 0.094mg 0.069mg Yam
Lysine 0.058mg 0.094mg Lotus root
Methionine 0.02mg 0.022mg Lotus root
Phenylalanine 0.069mg 0.047mg Yam
Valine 0.06mg 0.055mg Yam
Histidine 0.033mg 0.038mg Lotus root
Saturated Fat 0.029g 0.03g Yam
Monounsaturated Fat 0.005g 0.02g Lotus root
Polyunsaturated fat 0.06g 0.02g Yam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
15%
Yam
28%
Lotus root
Minerals Daily Need Coverage Score
23%
Yam
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 18)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.