Comparing Nutrients in 7 ounces Cassava VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Lotus Root	13%	1%	86%

Macro Nutrients

	Cassava	Lotus Root	Recommended Dietary Allowance
Energy	11% 318kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	26.3% 34g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Cassava	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	97% 87.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Lotus Root	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Lotus Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Lotus Root:

• 7 ounces of Cassava have 2.1 times more Vitamin B3 and 2.1 times more Vitamin B9 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Lotus Root:

• 7 ounces of Cassava have 1.5 times more Manganese than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.8 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 3.7 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Sodium and 1.3 times more Water than Raw Cassava.
• Both Cassava and Lotus Root contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Lotus Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 2.2 times more Energy and 2.2 times more Carbohydrate than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.7 times more Fiber and 1.9 times more Protein than Raw Cassava.
• Both Raw Cassava as well as Raw Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Lotus Root

What are the health benefits of Cassava compared to Lotus Root?

Both cassava and lotus root are nutritious plant-based foods. Cassava is a good source of carbohydrates, fiber, and vitamin C, while lotus root is rich in fiber, vitamin C, and various minerals like copper and iron. Both foods can support digestive health, boost immunity, and provide energy. However, cassava may be higher in calories and carbohydrates compared to lotus root. It's important to include a variety of plant foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Lotus Root?

Both cassava and lotus root are starchy vegetables that can be part of a healthy diet. However, for weight loss, it is important to focus on overall calorie intake and balance of nutrients. While both cassava and lotus root can be included in a weight loss diet, it is essential to consume them in moderation and pair them with a variety of other nutrient-dense foods such as fruits, vegetables, whole grains, legumes, and plant-based proteins. Additionally, incorporating regular physical activity is key for successful weight loss.

Should I eat more Cassava or more Lotus Root to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both cassava and lotus root are not particularly high in protein compared to other plant-based foods. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds into your diet to support muscle growth and recovery. Additionally, ensure you are consuming an adequate amount of calories and nutrients to support your training goals.

What is the environmental impact of producing Cassava compared to Lotus Root?

Cassava has a lower environmental impact compared to Lotus Root in terms of water usage and carbon footprint. Cassava requires less water to grow and has a higher yield per acre, making it a more sustainable option. Additionally, cassava is a resilient crop that can thrive in diverse climates, reducing the need for extensive irrigation or chemical inputs.