Lotus Root vs Yam: Nutrition Guide

Where is more calories, protein, carbs - what is more healthy?

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

Yam vs Lotus root: Nutrition Comparison

per 100gLotus rootYam
Calories74 108
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
Zink0.39 mg0.24 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 mg23 mg
Vitaminium C44 mg17.1 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

  • Calories74
  • Carbohydrates17.23 g
  • Fat0.1 g
  • Dietary fiber4.9 g
  • Protein2.6 g
Lotus root calories per:
| ounce | single piece | slice | cup | half cup

Calories source

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


  • Calories108
  • Carbohydrates27.88 g
  • Fat0.17 g
  • Dietary fiber4.1 g
  • Protein1.53 g
Yam calories per:
| 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
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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