Lotus root, raw vs Kale, raw
Nutrition comparison per 100 g.
Lotus root, raw
74 kcal
Kale, raw
35 kcal
Calories
74 kcal
35 kcal
Protein
2.6 g
2.9 g
Carbs
17.2 g
4.4 g
Fiber
4.9 g
4.1 g
Sugars
~
0.8 g
Fat
0.1 g
1.5 g
Sodium
40 mg
53 mg
Key takeaways
- Kale, raw has 52% fewer calories (35 kcal vs 74 kcal).
- Kale, raw has more protein (2.9 g vs 2.6 g).
- Kale, raw has more carbs (4.4 g vs 17.2 g).
- Lotus root, raw has more fiber (4.9 g vs 4.1 g).
- Lotus root, raw has more fat (0.1 g vs 1.5 g).
| Macronutrients | Lotus root, raw | Kale, raw |
|---|---|---|
| Calories | 74 kcal | 35 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.1 g | 1.5 g |
| Total Carbohydrate | 17.2 g | 4.4 g |
| Dietary Fiber | 4.9 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 79.1 g | 89.6 g |
| Carbohydrates | Lotus root, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 17.2 g | 4.4 g |
| Dietary Fiber | 4.9 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Lotus root, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.1 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.0 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 6.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 14.0 mg | 138.0 mg |
| Protein & Amino Acids | Lotus root, raw | Kale, raw |
|---|---|---|
| Protein | 2.6 g | 2.9 g |
| Histidine | 38.0 mg | 69.0 mg |
| Isoleucine | 54.0 mg | 197.0 mg |
| Leucine | 69.0 mg | 231.0 mg |
| Lysine | 94.0 mg | 197.0 mg |
| Methionine | 22.0 mg | 32.0 mg |
| Phenylalanine | 47.0 mg | 169.0 mg |
| Threonine | 51.0 mg | 147.0 mg |
| Tryptophan | 20.0 mg | 40.0 mg |
| Valine | 55.0 mg | 181.0 mg |
| Alanine | 54.0 mg | 166.0 mg |
| Arginine | 88.0 mg | 184.0 mg |
| Aspartic Acid | 369.0 mg | 295.0 mg |
| Cystine | 22.0 mg | 44.0 mg |
| Glutamic Acid | 139.0 mg | 374.0 mg |
| Glycine | 156.0 mg | 159.0 mg |
| Proline | 136.0 mg | 196.0 mg |
| Serine | 60.0 mg | 139.0 mg |
| Tyrosine | 29.0 mg | 117.0 mg |
| Vitamins | Lotus root, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 769.0 mcg |
| Vitamin C | 44.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.3 mg | 0.3 mg |
| Folate (B9) | 13.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Minerals | Lotus root, raw | Kale, raw |
|---|---|---|
| Calcium | 45.0 mg | 254.0 mg |
| Iron | 1.2 mg | 1.7 mg |
| Magnesium | 23.0 mg | 34.0 mg |
| Phosphorus | 100.0 mg | 56.0 mg |
| Potassium | 556.0 mg | 447.0 mg |
| Sodium | 40.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.3 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.7 mcg | 0.9 mcg |
| Sterols | Lotus root, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Lotus root, raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.0 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Lotus root, raw or Kale, raw?
Kale, raw has fewer calories: 74 kcal for Lotus root, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Lotus root, raw or Kale, raw?
Kale, raw has more protein: 2.6 g for Lotus root, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Lotus root, raw or Kale, raw?
Lotus root, raw has more fiber: 4.9 g for Lotus root, raw vs 4.1 g for Kale, raw per 100 g.
Is Lotus root, raw or Kale, raw healthier?
Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.