Lotus Root vs Yam: Nutrition & Calories Compare



Lotus root - calories, kcal, weight, nutrition
Lotus root - calories, kcal, weight, nutrition

Lotus root vs Yam
Nutrition Facts

Lotus Root
Serving size:
  change
one lotus root (115g)slice (10g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Yam
Serving size:
  change
one yam (240g)cup, cubes (150g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lotus Root vs Yam 100g Compare


per 100gLotus rootYam
Calories74 118
Carbohydrates17.23 g27.88 g
Fat0.1 g0.17 g
Dietary fiber4.9 g4.1 g
Protein2.6 g1.53 g
Calcium45 mg17 mg
Iron1.16 mg0.54 mg
Magnessium23 mg21 mg
Potassium556 mg816 mg
Sodium40 mg9 mg
Vitaminium B1 (Thiamine)0.16 mg0.112 mg
Vitaminium B2 (riboflavin)0.22 mg0.032 mg
Vitaminium B3 (Niacin)0.4 mg0.552 mg
Vitaminium B50.377 mg0.314 mg
Vitaminium B60.258 mg0.293 mg
Vitaminium B9 (Folic acid)13 mg0.023 mg
Vitaminium C44 mg17.1 mg
Lotus Root vs Yam: A Nutritional Comparison

Unearthing the Nutritional Treasures of Lotus Root and Yam

When it comes to enriching our diet with nutritious and delicious foods, both lotus root and yam stand out for their unique flavors and health benefits. Though they hail from different parts of the plant kingdom, these two foods offer a variety of nutrients that can contribute to a balanced diet. Before we dive into the nitty-gritty of their nutritional content, let's explore some fascinating facts about these two foods.

Lotus root, with its distinctive wheel-like appearance, is actually the underwater stem of the lotus plant. Revered in Asian cuisines for its crunchy texture and slightly sweet taste, lotus root is not only a culinary delight but also packed with health-promoting nutrients. It's a symbol of purity in many cultures, adding a layer of cultural significance to its culinary uses.

Yam, on the other hand, is a tuber vegetable with a much denser texture and sweeter flavor compared to lotus root. It's a staple food in many parts of Africa, as well as in the Caribbean and parts of Asia. Yams are incredibly versatile in the kitchen and can be used in everything from desserts to savory dishes.

Delving Into the Nutritional Profiles

When comparing lotus root and yam, it's clear that both have their unique set of nutritional benefits. Here's a breakdown of their key nutritional differences:

  • Calories: Lotus root contains fewer calories than yam, making it a lighter option for those monitoring their calorie intake.
  • Carbohydrates and Fiber: While yams are higher in carbohydrates, lotus root provides a slightly higher amount of dietary fiber, supporting digestive health.
  • Protein: Lotus root has a higher protein content compared to yam, which can be beneficial for muscle repair and growth.
  • Vitamins and Minerals: Both vegetables are rich in vitamins and minerals, but lotus root offers more vitamin C, essential for immune health, whereas yam provides a generous amount of vitamin A, crucial for vision and skin health.

Despite these differences, both lotus root and yam are low in fat and contain no cholesterol, making them heart-healthy options for your diet.

Choosing Between Lotus Root and Yam

Deciding whether to include lotus root or yam in your diet may come down to personal preference or specific nutritional needs. If you're looking for a low-calorie option that's high in vitamin C, lotus root might be the way to go. On the other hand, if you prefer a sweeter taste and need a boost in vitamin A, yams could be a better choice.

Ultimately, both lotus root and yam can be delicious and nutritious additions to your meals. Experimenting with these ingredients can not only diversify your diet but also introduce you to new flavors and textures. Whether you choose to make a crunchy lotus root salad or a creamy yam soup, you'll be treating yourself to a meal that's as nourishing as it is flavorful.

In the end, the best choice might just be to enjoy both of these wonderful foods as part of a varied and balanced diet. After all, variety is the spice of life, and when it comes to nutrition, more diversity often translates to a broader range of health benefits.

Lotus root 100g

74kcal

Calories source

  • 86% CARBS.
  • 13% PROTEIN
  • 1% FAT

Yam 100g

118kcal

Calories source

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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