Lotus root, raw vs Spinach, raw
Nutrition comparison per 100 g.
Lotus root, raw
74 kcal
Spinach, raw
23 kcal
Calories
74 kcal
23 kcal
Protein
2.6 g
2.9 g
Carbs
17.2 g
3.6 g
Fiber
4.9 g
2.2 g
Sugars
~
0.4 g
Fat
0.1 g
0.4 g
Sodium
40 mg
79 mg
Key takeaways
- Spinach, raw has 69% fewer calories (23 kcal vs 74 kcal).
- Spinach, raw has more protein (2.9 g vs 2.6 g).
- Spinach, raw has more carbs (3.6 g vs 17.2 g).
- Lotus root, raw has more fiber (4.9 g vs 2.2 g).
- Lotus root, raw has more fat (0.1 g vs 0.4 g).
| Macronutrients | Lotus root, raw | Spinach, raw |
|---|---|---|
| Calories | 74 kcal | 23 kcal |
| Protein | 2.6 g | 2.9 g |
| Total Fat | 0.1 g | 0.4 g |
| Total Carbohydrate | 17.2 g | 3.6 g |
| Dietary Fiber | 4.9 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 79.1 g | 91.4 g |
| Carbohydrates | Lotus root, raw | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 17.2 g | 3.6 g |
| Dietary Fiber | 4.9 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Lotus root, raw | Spinach, raw |
|---|---|---|
| Total Fat | 0.1 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.0 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 6.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 14.0 mg | 26.0 mg |
| Protein & Amino Acids | Lotus root, raw | Spinach, raw |
|---|---|---|
| Protein | 2.6 g | 2.9 g |
| Histidine | 38.0 mg | 64.0 mg |
| Isoleucine | 54.0 mg | 147.0 mg |
| Leucine | 69.0 mg | 223.0 mg |
| Lysine | 94.0 mg | 174.0 mg |
| Methionine | 22.0 mg | 53.0 mg |
| Phenylalanine | 47.0 mg | 129.0 mg |
| Threonine | 51.0 mg | 122.0 mg |
| Tryptophan | 20.0 mg | 39.0 mg |
| Valine | 55.0 mg | 161.0 mg |
| Alanine | 54.0 mg | 142.0 mg |
| Arginine | 88.0 mg | 162.0 mg |
| Aspartic Acid | 369.0 mg | 240.0 mg |
| Cystine | 22.0 mg | 35.0 mg |
| Glutamic Acid | 139.0 mg | 343.0 mg |
| Glycine | 156.0 mg | 134.0 mg |
| Proline | 136.0 mg | 112.0 mg |
| Serine | 60.0 mg | 104.0 mg |
| Tyrosine | 29.0 mg | 108.0 mg |
| Vitamins | Lotus root, raw | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 469.0 mcg |
| Vitamin C | 44.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 13.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Lotus root, raw | Spinach, raw |
|---|---|---|
| Calcium | 45.0 mg | 99.0 mg |
| Iron | 1.2 mg | 2.7 mg |
| Magnesium | 23.0 mg | 79.0 mg |
| Phosphorus | 100.0 mg | 49.0 mg |
| Potassium | 556.0 mg | 558.0 mg |
| Sodium | 40.0 mg | 79.0 mg |
| Zinc | 0.4 mg | 0.5 mg |
| Copper | 0.3 mg | 0.1 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 0.7 mcg | 1.0 mcg |
| Sterols | Lotus root, raw | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Lotus root, raw | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.0 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Lotus root, raw or Spinach, raw?
Spinach, raw has fewer calories: 74 kcal for Lotus root, raw vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Lotus root, raw or Spinach, raw?
Spinach, raw has more protein: 2.6 g for Lotus root, raw vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Lotus root, raw or Spinach, raw?
Lotus root, raw has more fiber: 4.9 g for Lotus root, raw vs 2.2 g for Spinach, raw per 100 g.
Is Lotus root, raw or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.