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 for 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
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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.
| Contains more PotassiumPotassium | +1012% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -95.4% |
| Contains more MagnesiumMagnesium | +365.2% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +87.9% |
| Contains more CopperCopper | +10.5% |
| Contains more ManganeseManganese | +436.4% |
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.
| Contains more Vitamin CVitamin C | +1366.7% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +12800% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +84.9% |
| Contains more FolateFolate | +1407.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
| Contains more CarbsCarbs | +88.5% |
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +540% |
| Contains more OtherOther | +642.3% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.03 g
Monounsaturated fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 g
| Contains less Sat. FatSaturated fat | -76.9% |
| Contains more Mono. FatMonounsaturated fat | +190% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.261mg | 1.4mg | 50% |
| Folate | 13µg | 196µg | 46% |
| Vitamin C | 44mg | 3mg | 46% |
| Sodium | 40mg | 872mg | 36% |
| Vitamin B6 | 0.258mg | 0.002mg | 20% |
| Magnesium | 23mg | 107mg | 20% |
| Fiber | 4.9g | 0.5g | 18% |
| Potassium | 556mg | 50mg | 15% |
| Iron | 1.16mg | 2.18mg | 13% |
| Calcium | 45mg | 150mg | 11% |
| Vitamin B1 | 0.16mg | 0.06mg | 8% |
| Vitamin B3 | 0.4mg | 1.6mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B5 | 0.377mg | 0.697mg | 6% |
| Vitamin K | 5.3µg | 4% | |
| Copper | 0.257mg | 0.284mg | 3% |
| Phosphorus | 100mg | 80mg | 3% |
| Carbs | 17.23g | 9.14g | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin A | 0µg | 18µg | 2% |
| Polyunsaturated fat | 0.02g | 0.218g | 1% |
| Calories | 74kcal | 45kcal | 1% |
| Vitamin B2 | 0.22mg | 0.23mg | 1% |
| Protein | 2.6g | 3.03g | 1% |
| Fats | 0.1g | 0.64g | 1% |
| Net carbs | 12.33g | 8.64g | N/A |
| Sugar | 0.65g | N/A | |
| Zinc | 0.39mg | 0.38mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.03g | 0.13g | 0% |
| Monounsaturated fat | 0.02g | 0.058g | 0% |
| Tryptophan | 0.02mg | 0.035mg | 0% |
| Threonine | 0.051mg | 0.165mg | 0% |
| Isoleucine | 0.054mg | 0.087mg | 0% |
| Leucine | 0.069mg | 0.257mg | 0% |
| Lysine | 0.094mg | 0.112mg | 0% |
| Methionine | 0.022mg | 0.063mg | 0% |
| Phenylalanine | 0.047mg | 0.112mg | 0% |
| Valine | 0.055mg | 0.209mg | 0% |
| Histidine | 0.038mg | 0.015mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
26%
Minerals Daily Need Coverage Score
30%
65%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Lotus root contains less Sodium (difference - 832mg)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.1g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)