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  6. Lotus root vs. Edamame

Lotus root vs. Edamame — In-Depth Nutrition Comparison

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What are the main differences between lotus root and edamame?

  • Lotus root is richer in vitamin C and vitamin B6, yet edamame is richer in folate, manganese, iron, phosphorus, copper, magnesium, zinc, and vitamin A.
  • Edamame's daily need coverage for folate is 75% higher.
  • Lotus root has 7 times more vitamin C than edamame. Lotus root has 44mg of vitamin C, while edamame has 6.1mg.

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

Infographic

Lotus root vs Edamame 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 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
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%
Contains more PotassiumPotassium +27.5%
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%

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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
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%
Contains more Vitamin CVitamin C +621.3%
Contains more Vitamin B2Vitamin B2 +41.9%
Contains more Vitamin B6Vitamin B6 +158%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more FolateFolate +2292.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.395mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Edamame DV% diff.
Folate 13µg 311µg 75%
Vitamin C 44mg 6.1mg 42%
Manganese 0.261mg 1.024mg 33%
Vitamin K 26.7µg 22%
Protein 2.6g 11.91g 19%
Polyunsaturated fat 0.02g 2.156g 14%
Iron 1.16mg 2.27mg 14%
Vitamin B6 0.258mg 0.1mg 12%
Copper 0.257mg 0.345mg 10%
Phosphorus 100mg 169mg 10%
Choline 56.3mg 10%
Magnesium 23mg 64mg 10%
Zinc 0.39mg 1.37mg 9%
Fats 0.1g 5.2g 8%
Vitamin B2 0.22mg 0.155mg 5%
Vitamin E 0.68mg 5%
Potassium 556mg 436mg 4%
Vitamin B3 0.4mg 0.915mg 3%
Saturated fat 0.03g 0.62g 3%
Monounsaturated fat 0.02g 1.282g 3%
Carbs 17.23g 8.91g 3%
Vitamin B1 0.16mg 0.2mg 3%
Calories 74kcal 121kcal 2%
Calcium 45mg 63mg 2%
Vitamin A 0µg 15µg 2%
Sodium 40mg 6mg 1%
Starch 1.51g 1%
Fiber 4.9g 5.2g 1%
Net carbs 12.33g 3.71g N/A
Sugar 2.18g N/A
Selenium 0.7µg 0.8µg 0%
Vitamin B5 0.377mg 0.395mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.02mg 0.126mg 0%
Threonine 0.051mg 0.331mg 0%
Isoleucine 0.054mg 0.3mg 0%
Leucine 0.069mg 0.745mg 0%
Lysine 0.094mg 0.745mg 0%
Methionine 0.022mg 0.141mg 0%
Phenylalanine 0.047mg 0.488mg 0%
Valine 0.055mg 0.324mg 0%
Histidine 0.038mg 0.267mg 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
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +93.4%
Contains more ProteinProtein +358.1%
Contains more FatsFats +5100%
Contains more OtherOther +24.7%
~equal in Water ~72.77g

Fat Type Comparison

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

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.