Lotus Root vs Yam: Nutrition Guide
Where is more calories, protein, carbs - what is more healthy?
Yam vs Lotus root: Nutrition Comparison
| per 100g | Lotus root | Yam |
|---|---|---|
| Calories | 74 | 108 |
| Carbohydrates | 17.23 g | 27.88 g |
| Fat | 0.1 g | 0.17 g |
| Dietary fiber | 4.9 g | 4.1 g |
| Protein | 2.6 g | 1.53 g |
| Calcium | 45 mg | 17 mg |
| Iron | 1.16 mg | 0.54 mg |
| Magnessium | 23 mg | 21 mg |
| Potassium | 556 mg | 816 mg |
| Sodium | 40 mg | 9 mg |
| Zink | 0.39 mg | 0.24 mg |
| Vitaminium B1 (Thiamine) | 0.16 mg | 0.112 mg |
| Vitaminium B2 (riboflavin) | 0.22 mg | 0.032 mg |
| Vitaminium B3 (Niacin) | 0.4 mg | 0.552 mg |
| Vitaminium B5 | 0.377 mg | 0.314 mg |
| Vitaminium B6 | 0.258 mg | 0.293 mg |
| Vitaminium B9 (Folic acid) | 13 mg | 23 mg |
| Vitaminium C | 44 mg | 17.1 mg |
Less Calories in Lotus root
At first glance, you can see that in lotus root is less calories than in yam.
Lotus root has 74 kcal per 100g and yam 108 kcal per 100g so it is pretty easy to calculate that the difference is about 46%.
In lotus root and in yam most calories came from carbs.
See tables below to compare lotus root with yam in details.
Lotus root And Yam Nutrition Difference
- Calories:
yam - 46% more than lotus root - Carbohydrates:
yam - 62% more than lotus root - Fat:
yam - 70% more than lotus root - Dietary fiber:
lotus root - 20% more than yam - Protein:
lotus root - 70% more than yam
More protein in lotus root
It is aslo easy to see see that in lotus root is more protein than in yam.
There is 1.53g per 100g of yam and 2.6g per 100g of lotus root so using simple math we can see that difference is about 70%.
Less carbohydrates in lotus root
In lotus root is less carbohydrates than in yam.
There is 27.88g/100g of carbohydrates in yam and 17.23g/100g in lotus root so let me do the math for you again - difference is about 62%.
Less fat in lotus root
In lotus root is less fats than in yam.
The tables above show us that there is 0.17g/100g of fats in yam and 0.1g/100g in lotus root. In this case difference is about 70%.
Lotus root
74kcal- Calories74
- Carbohydrates17.23 g
- Fat0.1 g
- Dietary fiber4.9 g
- Protein2.6 g
100g | ounce | single piece | slice | cup | half cup
Calories source
- 86% CARBS.
- 13% PROTEIN
- 1% FAT
Yam
108kcal- Calories108
- Carbohydrates27.88 g
- Fat0.17 g
- Dietary fiber4.1 g
- Protein1.53 g
100g | ounce | single piece | cup | cubes
Calories source
- 94% CARBS
- 5% PROTEIN
- 1% FAT
Vitamins: yam vs lotus root
- Vitaminium B1 (Thiamine):
lotus root - 43% more than yam - Vitaminium B2 (riboflavin):
lotus root - 588% more than yam - Vitaminium B3 (Niacin):
yam - 38% more than lotus root - Vitaminium B5:
lotus root - 20% more than yam - Vitaminium B6:
yam - 14% more than lotus root - Vitaminium B9 (Folic acid):
yam - 77% more than lotus root - Vitaminium C:
lotus root - 157% more than yam
Minerals: lotus root vs yam
- Calcium:
lotus root - 165% more than yam - Iron:
lotus root - 115% more than yam - Magnessium:
lotus root - 10% more than yam - Potassium:
yam - 47% more than lotus root - Sodium:
lotus root - 344% more than yam - Zink:
lotus root - 63% more than yam
Compares of lotus root
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- see all compares of lotus root
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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