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  6. Lotus root vs. Wakame

Lotus root vs. Wakame — In-Depth Nutrition Comparison

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Summary of differences between Lotus root and Wakame

  • Lotus root has more Vitamin C, Vitamin B6, Fiber, and Potassium, however, Wakame is higher in Manganese, Folate, Magnesium, Iron, and Calcium.
  • Wakame covers your daily need of Manganese 50% more than Lotus root.
  • Lotus root has 129 times more Vitamin B6 than Wakame. While Lotus root has 0.258mg of Vitamin B6, Wakame has only 0.002mg.
  • Lotus root has less Sodium.

These are the specific foods used in this comparison Lotus root, raw and Seaweed, wakame, raw.

Infographic

Lotus root vs Wakame 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
4
:
5
Wakame
Wakame
Contains more Phosphorus +25%
Contains more Potassium +1012%
Contains less Sodium -95.4%
Contains more Calcium +233.3%
Contains more Iron +87.9%
Contains more Magnesium +365.2%
Contains more Copper +10.5%
Contains more Manganese +436.4%
Equal in Zinc - 0.38
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%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Phosphorus +25%
Contains more Potassium +1012%
Contains less Sodium -95.4%
Contains more Calcium +233.3%
Contains more Iron +87.9%
Contains more Magnesium +365.2%
Contains more Copper +10.5%
Contains more Manganese +436.4%
Equal in Zinc - 0.38
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
3
:
7
Wakame
Wakame
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B6 +12800%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +84.9%
Contains more Folate +1407.7%
Equal in Vitamin B2 - 0.23
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B6 +12800%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +84.9%
Contains more Folate +1407.7%
Equal in Vitamin B2 - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
1
:
4
Wakame
Wakame
Contains more Carbs +88.5%
Contains more Protein +16.5%
Contains more Fats +540%
Contains more Other +642.3%
Equal in Water - 79.99
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Carbs +88.5%
Contains more Protein +16.5%
Contains more Fats +540%
Contains more Other +642.3%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Wakame
Wakame
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +990%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -76.9%
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +990%

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

All nutrients comparison - raw data values

Nutrient Lotus root Wakame Opinion
Net carbs 12.33g 8.64g Lotus root
Protein 2.6g 3.03g Wakame
Fats 0.1g 0.64g Wakame
Carbs 17.23g 9.14g Lotus root
Calories 74kcal 45kcal Lotus root
Sugar 0.65g Lotus root
Fiber 4.9g 0.5g Lotus root
Calcium 45mg 150mg Wakame
Iron 1.16mg 2.18mg Wakame
Magnesium 23mg 107mg Wakame
Phosphorus 100mg 80mg Lotus root
Potassium 556mg 50mg Lotus root
Sodium 40mg 872mg Lotus root
Zinc 0.39mg 0.38mg Lotus root
Copper 0.257mg 0.284mg Wakame
Manganese 0.261mg 1.4mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 1mg Wakame
Vitamin C 44mg 3mg Lotus root
Vitamin B1 0.16mg 0.06mg Lotus root
Vitamin B2 0.22mg 0.23mg Wakame
Vitamin B3 0.4mg 1.6mg Wakame
Vitamin B5 0.377mg 0.697mg Wakame
Vitamin B6 0.258mg 0.002mg Lotus root
Folate 13µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.02mg 0.035mg Wakame
Threonine 0.051mg 0.165mg Wakame
Isoleucine 0.054mg 0.087mg Wakame
Leucine 0.069mg 0.257mg Wakame
Lysine 0.094mg 0.112mg Wakame
Methionine 0.022mg 0.063mg Wakame
Phenylalanine 0.047mg 0.112mg Wakame
Valine 0.055mg 0.209mg Wakame
Histidine 0.038mg 0.015mg Lotus root
Saturated Fat 0.03g 0.13g Lotus root
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.02g 0.058g Wakame
Polyunsaturated fat 0.02g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
30%
Lotus root
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 832mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.1g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.