Asparagus vs Lotus Root: Nutrition, Calories & Protein Compared


Asparagus vs Lotus root
Nutrition Facts
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Asparagus vs Lotus Root 100g Compare
per 100g | Asparagus | Lotus root |
---|---|---|
Calories | 20 | 74 |
Carbohydrates | 3.38 g | 17.23 g |
Fat | 0.12 g | 0.1 g |
Dietary fiber | 2.1 g | 4.9 g |
Protein | 2.2 g | 2.6 g |
Calcium | 24 mg | 45 mg |
Iron | 1.14 mg | 1.16 mg |
Magnessium | 14 mg | 23 mg |
Potassium | 202 mg | 556 mg |
Sodium | 2 mg | 40 mg |
Zink | 0.54 mg | 0.39 mg |
Vitaminium B1 (Thiamine) | 0.143 mg | 0.16 mg |
Vitaminium B2 (riboflavin) | 0.141 mg | 0.22 mg |
Vitaminium B3 (Niacin) | 0.978 mg | 0.4 mg |
Vitaminium B5 | 0.274 mg | 0.377 mg |
Vitaminium B6 | 0.091 mg | 0.258 mg |
Vitaminium B9 (Folic acid) | 52 mg | 13 mg |
Vitaminium C | 5.6 mg | 44 mg |
Exploring the Nutritional Landscape: Asparagus vs Lotus Root
When it comes to enriching our diets with vegetables, the diversity of choices can be both exciting and a bit overwhelming. Two intriguing options that often spark curiosity are asparagus and lotus root. Both are celebrated for their unique flavors, textures, and health benefits, making them staples in various cuisines around the world. But how do they compare nutritionally? Let's dive into the fascinating world of asparagus and lotus root to uncover their dietary secrets.
Interesting Facts About Asparagus and Lotus Root
Asparagus, a spear-like vegetable, is known for its tender texture and distinct, slightly bitter taste. It has been prized since ancient times for its medicinal properties, believed to detoxify the body and boost kidney performance. Asparagus is a spring vegetable in many parts of the world, marking the season with its arrival.
Lotus root, with its characteristic wheel-like slices, offers a slightly sweet and crunchy texture. It is the edible rhizome of the lotus flower, a plant deeply embedded in the cultures of Asia for its symbolic significance and versatility in cooking. Lotus root is celebrated not only for its culinary uses but also for its role in traditional medicine, particularly in boosting the immune system and improving digestion.
Asparagus vs Lotus Root: A Nutritional Breakdown
When comparing asparagus vs lotus root calories, asparagus emerges as the lower-calorie option, with only 20 calories per 100 grams, compared to 74 calories in the same amount of lotus root. This makes asparagus an excellent choice for those managing their calorie intake.
In the realm of lotus root vs asparagus nutrition, both vegetables offer a wealth of nutrients but in different proportions. Lotus root provides a higher amount of dietary fiber (4.9g) than asparagus (2.1g), making it a better option for digestive health and satiety.
However, asparagus is not without its strengths. It boasts a higher content of Vitamin A (756 IU) compared to lotus root, which contains none. Vitamin A is crucial for vision health, immune function, and skin integrity. Furthermore, asparagus has a slightly higher protein content (2.2g vs 2.6g) and less sodium (2mg vs 40mg), making it a heart-friendly vegetable.
Both vegetables are low in fat and free from cholesterol, aligning with heart-healthy dietary guidelines. They also offer essential minerals such as calcium, iron, and potassium, though lotus root provides a higher potassium content (556mg), beneficial for blood pressure regulation and heart health.
Lotus Root vs Asparagus: Which to Choose?
The choice between lotus root and asparagus ultimately depends on personal preference and nutritional goals. For those looking to reduce calorie intake or increase Vitamin A consumption, asparagus might be the preferred choice. On the other hand, individuals seeking to boost their fiber intake or potassium levels may lean towards lotus root.
Regardless of the choice, incorporating a variety of vegetables like asparagus and lotus root into your diet can contribute to a well-rounded, nutrient-rich eating pattern. Each offers unique flavors and textures that can enhance your culinary creations, along with a host of health benefits to explore.
In conclusion, while both asparagus and lotus root are nutritious options worth including in your diet, their differences in calorie content, fiber, vitamins, and minerals can help guide your selection based on your dietary needs. Celebrate the diversity of vegetables on your plate and enjoy the distinctive qualities that both asparagus and lotus root bring to your meals.
Asparagus 100g
20kcalCalories source
- 58% CARBS.
- 38% PROTEIN
- 5% FAT
Lotus root 100g
74kcalCalories source
- 86% CARBS
- 13% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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