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  6. Lotus root vs. Spirulina

Lotus root vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between lotus root and spirulina

  • Lotus root has more vitamin C, fiber, vitamin B6, phosphorus, and potassium; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Lotus root covers your daily vitamin C needs 48% more than spirulina.
  • Spirulina has 12 times less fiber than lotus root. Lotus root has 4.9g of fiber, while spirulina has 0.4g.

Specific food types used in this comparison are Lotus root, raw and Seaweed, spirulina, raw.

Infographic

Lotus root vs Spirulina 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +337.8%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +809.1%
Contains less SodiumSodium -59.2%
Contains more ManganeseManganese +40.3%
Contains more IronIron +140.5%
Contains more CopperCopper +132.3%
~equal in Selenium ~0.7µg

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +4788.9%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +658.8%
Contains more FolateFolate +44.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +199%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Spirulina DV% diff.
Vitamin C 44mg 0.9mg 48%
Copper 0.257mg 0.597mg 38%
Iron 1.16mg 2.79mg 20%
Fiber 4.9g 0.4g 18%
Vitamin B6 0.258mg 0.034mg 17%
Potassium 556mg 127mg 13%
Phosphorus 100mg 11mg 13%
Vitamin B2 0.22mg 0.342mg 9%
Protein 2.6g 5.92g 7%
Vitamin B1 0.16mg 0.222mg 5%
Vitamin B3 0.4mg 1.196mg 5%
Carbs 17.23g 2.42g 5%
Vitamin E 0.49mg 3%
Calcium 45mg 12mg 3%
Sodium 40mg 98mg 3%
Manganese 0.261mg 0.186mg 3%
Vitamin K 2.5µg 2%
Calories 74kcal 26kcal 2%
Zinc 0.39mg 0.2mg 2%
Polyunsaturated fat 0.02g 0.106g 1%
Magnesium 23mg 19mg 1%
Vitamin B5 0.377mg 0.325mg 1%
Folate 13µg 9µg 1%
Choline 6.5mg 1%
Fats 0.1g 0.39g 0%
Net carbs 12.33g 2.02g N/A
Sugar 0.3g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.03g 0.135g 0%
Monounsaturated fat 0.02g 0.034g 0%
Tryptophan 0.02mg 0.096mg 0%
Threonine 0.051mg 0.306mg 0%
Isoleucine 0.054mg 0.331mg 0%
Leucine 0.069mg 0.509mg 0%
Lysine 0.094mg 0.312mg 0%
Methionine 0.022mg 0.118mg 0%
Phenylalanine 0.047mg 0.286mg 0%
Valine 0.055mg 0.362mg 0%
Histidine 0.038mg 0.112mg 0%

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
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +612%
Contains more OtherOther +61.7%
Contains more ProteinProtein +127.7%
Contains more FatsFats +290%
Contains more WaterWater +14.6%

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
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Mono. FatMonounsaturated fat +70%
Contains more Poly. FatPolyunsaturated fat +430%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.