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  6. Lotus root vs. Alfalfa seeds

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

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A recap on differences between Lotus root and Alfalfa seeds

  • Lotus root has more Vitamin C, Vitamin B6, Potassium, Fiber, Copper, Vitamin B2, and Vitamin B1, however, Alfalfa seeds are higher in Folate.
  • Lotus root covers your daily Vitamin C needs 40% more than Alfalfa seeds.
  • Alfalfa seeds contain 8 times less Vitamin B6 than Lotus root. Lotus root contains 0.258mg of Vitamin B6, while Alfalfa seeds contain 0.034mg.

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

Infographic

Lotus root vs Alfalfa seeds 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.
Lotus root
Lotus root
7
:
3
Alfalfa seeds
Alfalfa seeds
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%
Contains more Magnesium +17.4%
Contains less Sodium -85%
Contains more Zinc +135.9%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
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%
Contains more Magnesium +17.4%
Contains less Sodium -85%
Contains more Zinc +135.9%

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.
Lotus root
Lotus root
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin C +436.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B6 +658.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +49.3%
Contains more Folate +176.9%
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%
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%
Contains more Vitamin C +436.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B2 +74.6%
Contains more Vitamin B6 +658.8%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +20.3%
Contains more Vitamin B5 +49.3%
Contains more Folate +176.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +720.5%
Contains more Other +142.5%
Contains more Protein +53.5%
Contains more Fats +590%
Contains more Water +17.3%
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
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
Contains more Carbs +720.5%
Contains more Other +142.5%
Contains more Protein +53.5%
Contains more Fats +590%
Contains more Water +17.3%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Alfalfa seeds
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
28%
Lotus root
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
30%
Lotus root
21%
Alfalfa seeds

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