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  6. Asparagus vs. Lotus root

Asparagus vs. Lotus root — In-Depth Nutrition Comparison

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A recap on the differences between asparagus and lotus root

  • Asparagus has more iron and folate; however, lotus root is higher in vitamin C, vitamin B6, fiber, potassium, copper, phosphorus, and vitamin B2.
  • Lotus root covers your daily vitamin C needs 43% more than asparagus.
  • Lotus root contains 4 times less folate than asparagus. Asparagus contains 52µg of folate, while lotus root contains 13µg.

Food varieties used in this article are Asparagus, raw and Lotus root, raw.

Infographic

Asparagus vs Lotus root infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
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 IronIron +84.5%
Contains more ZincZinc +38.5%
Contains less SodiumSodium -95%
Contains more SeleniumSelenium +228.6%
Contains more MagnesiumMagnesium +64.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +175.2%
Contains more CopperCopper +36%
Contains more PhosphorusPhosphorus +92.3%
Contains more ManganeseManganese +65.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +144.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +685.7%
Contains more Vitamin B1Vitamin B1 +11.9%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B5Vitamin B5 +37.6%
Contains more Vitamin B6Vitamin B6 +183.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Asparagus Lotus root DV% diff.
Vitamin C 5.6mg 44mg 43%
Vitamin K 41.6µg 35%
Vitamin B6 0.091mg 0.258mg 13%
Iron 2.14mg 1.16mg 12%
Fiber 2.1g 4.9g 11%
Potassium 202mg 556mg 10%
Folate 52µg 13µg 10%
Copper 0.189mg 0.257mg 8%
Vitamin E 1.13mg 8%
Phosphorus 52mg 100mg 7%
Vitamin B2 0.141mg 0.22mg 6%
Carbs 3.88g 17.23g 4%
Vitamin A 38µg 0µg 4%
Manganese 0.158mg 0.261mg 4%
Vitamin B3 0.978mg 0.4mg 4%
Calories 20kcal 74kcal 3%
Selenium 2.3µg 0.7µg 3%
Choline 16mg 3%
Magnesium 14mg 23mg 2%
Calcium 24mg 45mg 2%
Sodium 2mg 40mg 2%
Vitamin B5 0.274mg 0.377mg 2%
Protein 2.2g 2.6g 1%
Zinc 0.54mg 0.39mg 1%
Vitamin B1 0.143mg 0.16mg 1%
Fructose 1g 1%
Protein per 100 calories 11g 3.5g N/A
Calories per 10 g protein 91kcal 285kcal N/A
Weight per 100 calories 500g 135g N/A
Fats 0.12g 0.1g 0%
Net carbs 1.78g 12.33g N/A
Sugar 1.88g N/A
Saturated fat 0.04g 0.03g 0%
Monounsaturated fat 0g 0.02g 0%
Polyunsaturated fat 0.05g 0.02g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.084mg 0.051mg 0%
Isoleucine 0.075mg 0.054mg 0%
Leucine 0.128mg 0.069mg 0%
Lysine 0.104mg 0.094mg 0%
Methionine 0.031mg 0.022mg 0%
Phenylalanine 0.075mg 0.047mg 0%
Valine 0.115mg 0.055mg 0%
Histidine 0.049mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 +20%
Contains more WaterWater +17.9%
Contains more ProteinProtein +18.2%
Contains more CarbsCarbs +344.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 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 +150%
Contains less Sat. FatSaturated fat -25%
Contains more Mono. FatMonounsaturated fat +∞%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.