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  6. Edamame vs. Lotus root

Edamame vs. Lotus root — In-Depth Nutrition Comparison

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What are the main differences between edamame and lotus root?

  • Edamame is richer in folate, manganese, iron, phosphorus, copper, magnesium, zinc, and vitamin A, yet lotus root is richer in vitamin C and vitamin B6.
  • Edamame's daily need coverage for folate is 75% higher.

We used Edamame, frozen, prepared and Lotus root, raw types in this comparison.

Infographic

Edamame 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +40%
Contains more IronIron +95.7%
Contains more CopperCopper +34.2%
Contains more ZincZinc +251.3%
Contains more PhosphorusPhosphorus +69%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +292.3%
Contains more SeleniumSelenium +14.3%
Contains more PotassiumPotassium +27.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 5% 14% 0% 50% 36% 17% 24% 23% 0% 67% 233% 31%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2292.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +621.3%
Contains more Vitamin B2Vitamin B2 +41.9%
Contains more Vitamin B6Vitamin B6 +158%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Lotus root DV% diff.
Folate 311µg 13µg 75%
Vitamin C 6.1mg 44mg 42%
Manganese 1.024mg 0.261mg 33%
Vitamin K 26.7µg 22%
Protein 11.91g 2.6g 19%
Polyunsaturated fat 2.156g 0.02g 14%
Iron 2.27mg 1.16mg 14%
Vitamin B6 0.1mg 0.258mg 12%
Copper 0.345mg 0.257mg 10%
Phosphorus 169mg 100mg 10%
Choline 56.3mg 10%
Magnesium 64mg 23mg 10%
Zinc 1.37mg 0.39mg 9%
Fats 5.2g 0.1g 8%
Vitamin B2 0.155mg 0.22mg 5%
Vitamin E 0.68mg 5%
Potassium 436mg 556mg 4%
Vitamin B3 0.915mg 0.4mg 3%
Saturated fat 0.62g 0.03g 3%
Monounsaturated fat 1.282g 0.02g 3%
Carbs 8.91g 17.23g 3%
Vitamin B1 0.2mg 0.16mg 3%
Calories 121kcal 74kcal 2%
Calcium 63mg 45mg 2%
Vitamin A 15µg 0µg 2%
Sodium 6mg 40mg 1%
Starch 1.51g 1%
Fiber 5.2g 4.9g 1%
Net carbs 3.71g 12.33g N/A
Sugar 2.18g N/A
Selenium 0.8µg 0.7µg 0%
Vitamin B5 0.395mg 0.377mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.02mg 0%
Threonine 0.331mg 0.051mg 0%
Isoleucine 0.3mg 0.054mg 0%
Leucine 0.745mg 0.069mg 0%
Lysine 0.745mg 0.094mg 0%
Methionine 0.141mg 0.022mg 0%
Phenylalanine 0.488mg 0.047mg 0%
Valine 0.324mg 0.055mg 0%
Histidine 0.267mg 0.038mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
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 ProteinProtein +358.1%
Contains more FatsFats +5100%
Contains more OtherOther +24.7%
Contains more CarbsCarbs +93.4%
~equal in Water ~79.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Mono. FatMonounsaturated fat +6310%
Contains more Poly. FatPolyunsaturated fat +10680%
Contains less Sat. FatSaturated fat -95.2%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.