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  6. Lotus root vs. Seaweed

Lotus root vs. Seaweed — In-Depth Nutrition Comparison

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How are Lotus root and Seaweed different?

  • Lotus root is higher in Vitamin C, Vitamin B6, Fiber, Copper, Potassium, and Vitamin B1, however, Seaweed is richer in Folate, Magnesium, Iron, and Calcium.
  • Daily need coverage for Vitamin C from Lotus root is 46% higher.
  • Lotus root contains 129 times more Vitamin B6 than Seaweed. While Lotus root contains 0.258mg of Vitamin B6, Seaweed contains only 0.002mg.

Lotus root, raw and Seaweed, kelp, raw are the varieties used in this article.

Infographic

Lotus root vs Seaweed 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
5
:
4
Seaweed
Seaweed
Contains more Phosphorus +138.1%
Contains more Potassium +524.7%
Contains less Sodium -82.8%
Contains more Copper +97.7%
Contains more Manganese +30.5%
Contains more Calcium +273.3%
Contains more Iron +145.7%
Contains more Magnesium +426.1%
Contains more Zinc +215.4%
Equal in Selenium - 0.7
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +138.1%
Contains more Potassium +524.7%
Contains less Sodium -82.8%
Contains more Copper +97.7%
Contains more Manganese +30.5%
Contains more Calcium +273.3%
Contains more Iron +145.7%
Contains more Magnesium +426.1%
Contains more Zinc +215.4%
Equal in Selenium - 0.7

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.
Lotus root
Lotus root
4
:
6
Seaweed
Seaweed
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +12800%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +70.3%
Contains more Folate +1284.6%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +12800%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +70.3%
Contains more Folate +1284.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
2
:
3
Seaweed
Seaweed
Contains more Protein +54.8%
Contains more Carbs +80%
Contains more Fats +460%
Contains more Other +581.4%
Equal in Water - 81.58
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +54.8%
Contains more Carbs +80%
Contains more Fats +460%
Contains more Other +581.4%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Seaweed
Seaweed
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +135%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -87.9%
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +135%

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 Seaweed
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lotus root Seaweed Opinion
Net carbs 12.33g 8.27g Lotus root
Protein 2.6g 1.68g Lotus root
Fats 0.1g 0.56g Seaweed
Carbs 17.23g 9.57g Lotus root
Calories 74kcal 43kcal Lotus root
Sugar 0.6g Lotus root
Fiber 4.9g 1.3g Lotus root
Calcium 45mg 168mg Seaweed
Iron 1.16mg 2.85mg Seaweed
Magnesium 23mg 121mg Seaweed
Phosphorus 100mg 42mg Lotus root
Potassium 556mg 89mg Lotus root
Sodium 40mg 233mg Lotus root
Zinc 0.39mg 1.23mg Seaweed
Copper 0.257mg 0.13mg Lotus root
Manganese 0.261mg 0.2mg Lotus root
Selenium 0.7µg 0.7µg
Vitamin A 0IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 0.87mg Seaweed
Vitamin C 44mg 3mg Lotus root
Vitamin B1 0.16mg 0.05mg Lotus root
Vitamin B2 0.22mg 0.15mg Lotus root
Vitamin B3 0.4mg 0.47mg Seaweed
Vitamin B5 0.377mg 0.642mg Seaweed
Vitamin B6 0.258mg 0.002mg Lotus root
Folate 13µg 180µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.02mg 0.048mg Seaweed
Threonine 0.051mg 0.055mg Seaweed
Isoleucine 0.054mg 0.076mg Seaweed
Leucine 0.069mg 0.083mg Seaweed
Lysine 0.094mg 0.082mg Lotus root
Methionine 0.022mg 0.025mg Seaweed
Phenylalanine 0.047mg 0.043mg Lotus root
Valine 0.055mg 0.072mg Seaweed
Histidine 0.038mg 0.024mg Lotus root
Saturated Fat 0.03g 0.247g Lotus root
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.02g 0.098g Seaweed
Polyunsaturated fat 0.02g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Seaweed
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
36%
Seaweed
Minerals Daily Need Coverage Score
30%
Lotus root
41%
Seaweed

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.217g)
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 minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.