Root Vegetables and Tubers in India: Potato, Arbi, Suran, Carrot, Beetroot and Mooli Compared per 100 g (IFCT 2017)
Potato, arbi, suran, carrot, beetroot and mooli are the roots and tubers Indian kitchens use most, and they are not interchangeable. This guide puts 6 IFCT 2017 root rows side by side per 100 g from the ICMR-NIN Indian Food Composition Tables 2017: energy (kcal), available carbohydrate (g), fibre (g) and protein (g) from Table 1, potassium (mg) from Table 5 and vitamin C (mg) from Table 2, then what 50 g of each holds by our arithmetic. It reports the raw root, not how much the body absorbs or what is left after cooking, which IFCT does not report.
The short answer
By IFCT 2017, per 100 g of the raw root, of the 6 rows measured in 5 or 6 regions, colocasia (arbi) has the most energy (89 kcal), carbohydrate (17.85 g) and protein (3.31 g), then elephant yam (suran) at 84 kcal, 17.46 g and 2.56 g. Potato has 70 kcal, the most potassium (541 mg) and the most vitamin C (23.15 mg) of the 6 rows. Of the same 6 rows, orange carrot has the most fibre (4.18 g), the least carbohydrate (5.55 g) and the least potassium (273 mg), and white radish has the least energy (32 kcal). Our reading: the table compares rows, it does not rank foods, and no root leads on everything.
Energy, carbohydrate and fibre per 100 g
Each row is one IFCT 2017 Table 1 row (proximate principles and dietary fibre), per 100 g edible portion as listed in the book, mean values as printed, with the number of regions IFCT measured in Tables 1, 5 and 2 (the same for each root). Carbohydrate is the Available Carbohydrate (CHOAVLDF) column and fibre the Total Dietary Fibre (FIBTG) column. Energy is the book's kilojoules divided by 4.184, to the nearest kcal. All roots are raw.
| Root (IFCT row) | Energy kcal | Carb g | Fibre g | Regions |
|---|---|---|---|---|
| Colocasia (arbi) (F004) | 89 | 17.85 | 3.22 | 6 |
| Yam, elephant (suran, jimikand) (F017) | 84 | 17.46 | 4.17 | 6 |
| Potato, brown skin, big (aloo) (F006) | 70 | 14.89 | 1.71 | 6 |
| Beet root (beetroot) (F001) | 36 | 6.18 | 3.31 | 6 |
| Carrot, orange (gajar) (F002) | 33 | 5.55 | 4.18 | 6 |
| Radish, elongate, white skin (mooli) (F010) | 32 | 6.56 | 2.65 | 6 |
Protein, potassium and vitamin C per 100 g
Protein is the Table 1 PROTCNT column, potassium the Table 5 K column (minerals and trace elements) in mg, and vitamin C the Table 2 Total Ascorbic Acid (VITC) column in mg, all per 100 g edible portion, mean values as printed.
| Root (IFCT row) | Protein g | Potassium mg | Vitamin C mg |
|---|---|---|---|
| Colocasia (arbi) (F004) | 3.31 | 514 | 1.83 |
| Yam, elephant (suran, jimikand) (F017) | 2.56 | 501 | 15.22 |
| Potato, brown skin, big (aloo) (F006) | 1.54 | 541 | 23.15 |
| Beet root (beetroot) (F001) | 1.95 | 306 | 5.26 |
| Carrot, orange (gajar) (F002) | 0.95 | 273 | 6.22 |
| Radish, elongate, white skin (mooli) (F010) | 0.77 | 288 | 19.91 |
This is a selection of 6 common roots, ranked using only rows measured in 5 or 6 regions, not every row in the book. IFCT also lists lotus root (F005, 3 regions), water chestnut (F016, 1 region), wild yam (F019, 2 regions), red carrot (F003, 4 regions), the other radish rows and the other potato rows (1 to 3 regions each), which are left out. Sweet potato and the other tubers measured in fewer regions are shown only for reference below.
Tubers measured in fewer regions
These rows have fewer than 5 regions, so we do not rank them or use them in any sentence above. They are shown with the number of regions so you can see how few there are. Same Table 1 columns and units.
| Root (IFCT row) | Energy kcal | Carb g | Fibre g | Regions |
|---|---|---|---|---|
| Sweet potato, brown skin (shakarkandi) (F013) | 109 | 24.25 | 3.99 | 4 |
| Yam, ordinary (F018) | 83 | 17.65 | 4.08 | 4 |
| Tapioca (sabudana root) (F015) | 80 | 17.81 | 4.61 | 3 |
What 50 g holds, with a weight we chose
IFCT lists roots per 100 g, so a serving needs a weight, and 50 g of raw root is ours. Each figure is the value per 100 g times 50, divided by 100, to the nearest 0.01 (energy to the nearest kcal, from the kcal in the first table). These are raw-root values, not what is left in a cooked sabzi, a fried chip or a boiled potato.
| Serving | kcal | Carb g | Fibre g | K mg |
|---|---|---|---|---|
| 50 g raw colocasia (F004) | 45 | 8.93 | 1.61 | 257.00 |
| 50 g raw elephant yam (F017) | 42 | 8.73 | 2.09 | 250.50 |
| 50 g raw potato (F006) | 35 | 7.45 | 0.86 | 270.50 |
| 50 g raw beetroot (F001) | 18 | 3.09 | 1.66 | 153.00 |
| 50 g raw carrot (F002) | 17 | 2.78 | 2.09 | 136.50 |
| 50 g raw white radish (F010) | 16 | 3.28 | 1.33 | 144.00 |
What the numbers say
- Arbi, suran and potato are the starchiest of the 6 rows. 17.85, 17.46 and 14.89 g of carbohydrate per 100 g, against 6.56 g for white radish, 6.18 g for beetroot and 5.55 g for orange carrot, so 50 g of raw arbi holds about 8.93 g and 50 g of raw carrot about 2.78 g.
- Among the 6 rows, fibre sits between 1.71 and 4.18 g. Orange carrot 4.18 g and suran 4.17 g are almost level, beetroot has 3.31 g and potato the least at 1.71 g.
- Among the 6 rows, potassium is highest in potato, arbi and suran. 541, 514 and 501 mg per 100 g, against 273 mg for orange carrot.
- Among the 6 rows, vitamin C is highest in potato and white radish. 23.15 and 19.91 mg per 100 g, against 1.83 mg for colocasia.
For other full rankings, see potassium-rich foods, vitamin C-rich foods, high-fibre vegetarian foods, low-carb vegetarian foods and high-calorie vegetarian foods; for the two most searched roots head to head, see potato vs sweet potato, and for calories in everyday vegetables, see calories in common Indian vegetables.
What the guidelines and requirement tables say
The Dietary Guidelines for Indians 2024 say (PDF page 66) that every individual should consume at least 400 g of vegetables a day, made up of 100 g of green leafy vegetables, 250 g of other vegetables and 50 g of roots and tubers. The ICMR-NIN 2020 brief note on nutrient requirements for Indians (PDF page 6) lists, in its Table 3 (males) and Table 4 (females), a vitamin C RDA of 80 mg and 65 mg, with EARs of 65 mg and 55 mg. This page quotes these figures as written and does not turn the table values into a share of them: they are written for populations, and whether you get enough is a question for a doctor or registered dietitian.
What this page leaves out
- Absorption and cooking: IFCT 2017 reports the nutrients in the raw root, not how much the body takes up or what is left in boiled, fried or roasted roots, and we did not read a source that gives this for Indian foods.
- Cooked foods with no IFCT row, and packaged or processed roots such as chips and frozen fries.
- Rows with fewer than 5 regions, which are listed above but not ranked, and the other nutrients in the same tables.
- Blood sugar and glycaemic index, which IFCT does not report.
- How much of any root to eat: the guideline figure above is quoted, not recommended by this page.
- Whether you have enough of any nutrient: only a doctor or registered dietitian can tell you that.
A note on health
This article is general educational content, not medical advice. It does not say that any root is good or bad for any condition. If you have diabetes or kidney disease, are pregnant or breastfeeding, follow a restricted diet, take medicines or supplements or have been told a nutrient is high or low, talk to a doctor or registered dietitian about your own situation before changing your diet.
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Join the NYUS waitlistFrequently asked questions
Which root vegetable has the most calories?
Of the 6 root rows measured in 5 or 6 regions in IFCT 2017, colocasia (arbi, F004) has the most energy at 89 kcal per 100 g, then elephant yam (suran, F017) at 84 kcal and potato (F006) at 70 kcal, against 36 kcal for beetroot, 33 kcal for orange carrot and 32 kcal for white radish. Sweet potato (brown skin, F013) is listed at 109 kcal but in only 4 regions, so it is not ranked here.
Which root vegetable has the most carbohydrate?
Of the 6 root rows measured in 5 or 6 regions in IFCT 2017 Table 1, per 100 g of raw root, colocasia has 17.85 g of available carbohydrate, elephant yam 17.46 g and potato 14.89 g, against 6.56 g for white radish, 6.18 g for beetroot and 5.55 g for orange carrot. Sweet potato (F013) lists 24.25 g but in only 4 regions, so it is not ranked here. IFCT reports the carbohydrate in the raw root; this page does not say how any root affects blood sugar, which IFCT does not report.
Which root vegetable has the most potassium?
Of the 6 root rows measured in 5 or 6 regions in IFCT 2017 Table 5, per 100 g of raw root, potato (F006) has 541 mg of potassium, colocasia (F004) 514 mg and elephant yam (F017) 501 mg, against 273 mg for orange carrot (F002). If you have kidney disease or take medicines that affect potassium, ask a doctor or registered dietitian; this page gives no advice on potassium.
How much root vegetable do the Indian dietary guidelines suggest?
The Dietary Guidelines for Indians 2024 (ICMR-NIN, PDF page 66) say that every individual should consume at least 400 g of vegetables a day, of which green leafy vegetables are 100 g, other vegetables 250 g and roots and tubers 50 g. This page quotes the guideline and gives no advice of its own.
How much vitamin C do I need, and which root has the most?
The ICMR-NIN 2020 brief note (PDF page 6) lists a vitamin C RDA of 80 mg for males and 65 mg for females (EARs 65 mg and 55 mg). Of the 6 root rows measured in 5 or 6 regions, IFCT 2017 lists, per 100 g of raw root, potato at 23.15 mg, white radish at 19.91 mg and elephant yam at 15.22 mg, against 1.83 mg for colocasia. This page does not say whether you are getting enough. If you take supplements or medicines, or have a medical condition, ask a doctor or registered dietitian.
Sources
- ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 (Proximate Principles and Dietary Fibre), Energy (ENERC, kJ), Protein (PROTCNT), Available Carbohydrate (CHOAVLDF) and Total Dietary Fibre (FIBTG) columns, per 100 g edible portion, rows opened and read from the PDF on 24 Oct 2026: F001, F002, F004, F006 (PDF page 52); F010, F013, F015, F017, F018 (PDF page 53). Table 5 (Minerals and Trace Elements), Potassium (K) column: F001, F002, F004, F006, F010 (PDF page 174); F017 (PDF page 176). Table 2 (Water Soluble Vitamins), Total Ascorbic Acid (VITC, mg) column: F001, F002, F004, F006 (PDF page 82); F010, F017 (PDF page 83).
- ICMR-NIN, Nutrient Requirements for Indians 2020, brief note, Tables 3 and 4, PDF page 6.
- ICMR-NIN, Dietary Guidelines for Indians 2024, PDF page 66.
The serving weight and the serving figures are NYUS's own arithmetic, and every sentence starting "Our reading" is NYUS opinion, not from a study. Names in brackets are our matching to the IFCT row names.