Lotus Root vs Sweet Potato: Nutrition & Calories Compare


Lotus root vs Sweet potato
Nutrition Facts
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Lotus Root vs Sweet Potato 100g Compare
per 100g | Lotus root | Sweet potato |
---|---|---|
Calories | 74 | 86 |
Carbohydrates | 17.23 g | 20.12 g |
Fat | 0.1 g | 0.05 g |
Dietary fiber | 4.9 g | 3 g |
Protein | 2.6 g | 1.57 g |
Calcium | 45 mg | 30 mg |
Iron | 1.16 mg | 0.61 mg |
Magnessium | 23 mg | 25 mg |
Potassium | 556 mg | 337 mg |
Sodium | 40 mg | 55 mg |
Vitaminium B1 (Thiamine) | 0.16 mg | 0.078 mg |
Vitaminium B2 (riboflavin) | 0.22 mg | 0.061 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.557 mg |
Vitaminium B5 | 0.377 mg | 0.8 mg |
Vitaminium B6 | 0.258 mg | 0.209 mg |
Vitaminium B9 (Folic acid) | 13 mg | 0.011 mg |
Vitaminium C | 44 mg | 2.4 mg |
Exploring the Nutritional Landscape: Lotus Root and Sweet Potato
When it comes to choosing healthy foods, the variety and nutritional content can be both fascinating and overwhelming. Two such intriguing options are the lotus root and the sweet potato. Both have their origins steeped in ancient cultures and are celebrated for their unique flavors and health benefits. Let's delve into some interesting facts about these two staples before comparing their nutritional profiles.
Unveiling the Lotus Root
The lotus root, with its distinctive wheel-like appearance, is actually the underwater stem of the lotus plant. Predominantly found in Asian cuisine, it is revered not just for its crunchy texture and sweet-tangy flavor but also for its health-promoting properties. The lotus root is a symbol of purity and is often associated with various Asian traditions and festivals.
Discovering the Sweet Potato
On the other hand, the sweet potato is a tuberous root packed with flavor, nutrients, and color. It's incredibly versatile, finding its way into both savory dishes and desserts. Originating in the Americas, the sweet potato has spread globally and comes in various colors, including orange, purple, and white. Its rich content of vitamins, especially vitamin A, makes it a nutritional powerhouse.
Nutritional Face-Off
When comparing the lotus root and the sweet potato, it's clear that both have their unique nutritional advantages. Here's a closer look at their nutritional content per 100 grams:
- Calories: Lotus root has 74 calories, while sweet potato has a slightly higher count of 86 calories.
- Carbohydrates: Lotus root contains 17.23g of carbs, and sweet potato leads with 20.12g.
- Fiber: With 4.9g of fiber, lotus root provides a more fibrous punch compared to sweet potato's 3g.
- Protein: Lotus root offers 2.6g of protein, edging out sweet potato's 1.6g.
- Vitamins and Minerals: Sweet potatoes are an excellent source of vitamin A (14187 IU) and beta-carotene (8509 µg), whereas lotus roots shine with their vitamin C content (44mg) and higher potassium levels (556mg).
Both are low in fats, with sweet potato having an almost negligible amount of 0.05g compared to lotus root's 0.1g, and both are free from cholesterol.
What Does This Mean for Your Diet?
Choosing between lotus root and sweet potato largely depends on your nutritional goals. If you're looking for a low-calorie option rich in fiber and vitamin C, lotus root might be the way to go. However, for those needing a beta-carotene boost with a slightly higher carbohydrate and calorie content, sweet potatoes are an excellent choice.
Ultimately, both lotus root and sweet potato can be valuable additions to a balanced diet, offering a variety of nutrients along with unique flavors and textures. Incorporating these foods into your meals can not only enhance your nutritional intake but also introduce you to new and exciting culinary experiences.
In conclusion, whether you gravitate towards the crispness of lotus root or the comforting sweetness of sweet potato, you're making a choice that's not only delicious but also beneficial for your health. So why not include both in your diet and reap the diverse nutritional benefits they offer?
Lotus root 100g
74kcalCalories source
- 86% CARBS.
- 13% PROTEIN
- 1% FAT
Sweet potato 100g
86kcalCalories source
- 92% CARBS
- 7% PROTEIN
- 1% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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