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  6. Alfalfa seeds vs. Lotus root

Alfalfa seeds vs. Lotus root — In-Depth Nutrition Comparison

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A recap on differences between Alfalfa seeds and Lotus root

  • Alfalfa seeds have more Folate, however, Lotus root is higher in Vitamin C, Vitamin B6, Potassium, Fiber, Copper, Vitamin B2, and Vitamin B1.
  • Lotus root covers your daily Vitamin C needs 40% more than Alfalfa seeds.
  • Lotus root contains 3 times less Folate than Alfalfa seeds. Alfalfa seeds contain 36µg of Folate, while Lotus root contains 13µg.

Food varieties used in this article are Alfalfa seeds, sprouted, raw and Lotus root, raw.

Infographic

Alfalfa seeds vs Lotus root infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Alfalfa seeds
Alfalfa seeds
3
:
7
Lotus root
Lotus root
Contains more Magnesium +17.4%
Contains less Sodium -85%
Contains more Zinc +135.9%
Contains more Calcium +40.6%
Contains more Iron +20.8%
Contains more Phosphorus +42.9%
Contains more Potassium +603.8%
Contains more Copper +63.7%
Contains more Manganese +38.8%
Contains more Selenium +16.7%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Magnesium +17.4%
Contains less Sodium -85%
Contains more Zinc +135.9%
Contains more Calcium +40.6%
Contains more Iron +20.8%
Contains more Phosphorus +42.9%
Contains more Potassium +603.8%
Contains more Copper +63.7%
Contains more Manganese +38.8%
Contains more Selenium +16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Alfalfa seeds
Alfalfa seeds
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +49.3%
Contains more Folate +176.9%
Contains more Vitamin C +436.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B6 +658.8%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +49.3%
Contains more Folate +176.9%
Contains more Vitamin C +436.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B6 +658.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Lotus root
Lotus root
Contains more Protein +53.5%
Contains more Fats +590%
Contains more Water +17.3%
Contains more Carbs +720.5%
Contains more Other +142.5%
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Protein +53.5%
Contains more Fats +590%
Contains more Water +17.3%
Contains more Carbs +720.5%
Contains more Other +142.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +1945%
Contains less Saturated Fat -56.5%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +1945%
Contains less Saturated Fat -56.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alfalfa seeds Lotus root
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Lotus root Opinion
Net carbs 0.2g 12.33g Lotus root
Protein 3.99g 2.6g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 17.23g Lotus root
Calories 23kcal 74kcal Lotus root
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Lotus root
Fiber 1.9g 4.9g Lotus root
Calcium 32mg 45mg Lotus root
Iron 0.96mg 1.16mg Lotus root
Magnesium 27mg 23mg Alfalfa seeds
Phosphorus 70mg 100mg Lotus root
Potassium 79mg 556mg Lotus root
Sodium 6mg 40mg Alfalfa seeds
Zinc 0.92mg 0.39mg Alfalfa seeds
Copper 0.157mg 0.257mg Lotus root
Manganese 0.188mg 0.261mg Lotus root
Selenium 0.6µg 0.7µg Lotus root
Vitamin A 155IU 0IU Alfalfa seeds
Vitamin A RAE 8µg 0µg Alfalfa seeds
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 44mg Lotus root
Vitamin B1 0.076mg 0.16mg Lotus root
Vitamin B2 0.126mg 0.22mg Lotus root
Vitamin B3 0.481mg 0.4mg Alfalfa seeds
Vitamin B5 0.563mg 0.377mg Alfalfa seeds
Vitamin B6 0.034mg 0.258mg Lotus root
Folate 36µg 13µg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.02mg Lotus root
Threonine 0.134mg 0.051mg Alfalfa seeds
Isoleucine 0.143mg 0.054mg Alfalfa seeds
Leucine 0.267mg 0.069mg Alfalfa seeds
Lysine 0.214mg 0.094mg Alfalfa seeds
Methionine 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.145mg 0.055mg Alfalfa seeds
Histidine 0.038mg Lotus root
Saturated Fat 0.069g 0.03g Lotus root
Monounsaturated Fat 0.056g 0.02g Alfalfa seeds
Polyunsaturated fat 0.409g 0.02g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Lotus root
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Alfalfa seeds
28%
Lotus root
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
30%
Lotus root

Comparison summary

Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.039g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 33)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.