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Lotus seeds vs. Lotus root — In-Depth Nutrition Comparison

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What are the differences between Lotus seeds and Lotus root?

  • Lotus seeds are higher in Manganese, Phosphorus, Magnesium, Vitamin B1, Iron, Vitamin B6, Potassium, Folate, and Calcium, yet Lotus root is higher in Vitamin C.
  • Lotus seeds' daily need coverage for Manganese is 89% more.
  • Lotus seeds have 9 times more Magnesium than Lotus root. While Lotus seeds have 210mg of Magnesium, Lotus root has only 23mg.

We used Seeds, lotus seeds, dried and Lotus root, raw types in this article.

Infographic

Lotus seeds vs Lotus root 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.
Contains more Calcium +262.2%
Contains more Iron +204.3%
Contains more Magnesium +813%
Contains more Phosphorus +526%
Contains more Potassium +146%
Contains less Sodium -87.5%
Contains more Zinc +169.2%
Contains more Copper +36.2%
Contains more Manganese +788.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +262.2%
Contains more Iron +204.3%
Contains more Magnesium +813%
Contains more Phosphorus +526%
Contains more Potassium +146%
Contains less Sodium -87.5%
Contains more Zinc +169.2%
Contains more Copper +36.2%
Contains more Manganese +788.1%

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 A +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +125.7%
Contains more Vitamin B6 +143.8%
Contains more Folate +700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +125.7%
Contains more Vitamin B6 +143.8%
Contains more Folate +700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +492.7%
Contains more Fats +1870%
Contains more Carbs +274.2%
Contains more Other +311.3%
Contains more Water +458.6%
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Protein +492.7%
Contains more Fats +1870%
Contains more Carbs +274.2%
Contains more Other +311.3%
Contains more Water +458.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1840%
Contains more Polyunsaturated fat +5730%
Contains less Saturated Fat -90.9%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +1840%
Contains more Polyunsaturated fat +5730%
Contains less Saturated Fat -90.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus seeds Lotus root
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Lotus root Opinion
Net carbs 64.47g 12.33g Lotus seeds
Protein 15.41g 2.6g Lotus seeds
Fats 1.97g 0.1g Lotus seeds
Carbs 64.47g 17.23g Lotus seeds
Calories 332kcal 74kcal Lotus seeds
Fiber 4.9g Lotus root
Calcium 163mg 45mg Lotus seeds
Iron 3.53mg 1.16mg Lotus seeds
Magnesium 210mg 23mg Lotus seeds
Phosphorus 626mg 100mg Lotus seeds
Potassium 1368mg 556mg Lotus seeds
Sodium 5mg 40mg Lotus seeds
Zinc 1.05mg 0.39mg Lotus seeds
Copper 0.35mg 0.257mg Lotus seeds
Manganese 2.318mg 0.261mg Lotus seeds
Selenium 0.7µg Lotus root
Vitamin A 50IU 0IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin C 0mg 44mg Lotus root
Vitamin B1 0.64mg 0.16mg Lotus seeds
Vitamin B2 0.15mg 0.22mg Lotus root
Vitamin B3 1.6mg 0.4mg Lotus seeds
Vitamin B5 0.851mg 0.377mg Lotus seeds
Vitamin B6 0.629mg 0.258mg Lotus seeds
Folate 104µg 13µg Lotus seeds
Tryptophan 0.221mg 0.02mg Lotus seeds
Threonine 0.747mg 0.051mg Lotus seeds
Isoleucine 0.765mg 0.054mg Lotus seeds
Leucine 1.215mg 0.069mg Lotus seeds
Lysine 0.985mg 0.094mg Lotus seeds
Methionine 0.267mg 0.022mg Lotus seeds
Phenylalanine 0.767mg 0.047mg Lotus seeds
Valine 0.991mg 0.055mg Lotus seeds
Histidine 0.43mg 0.038mg Lotus seeds
Saturated Fat 0.33g 0.03g Lotus root
Monounsaturated Fat 0.388g 0.02g Lotus seeds
Polyunsaturated fat 1.166g 0.02g Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Lotus root
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
39%
Lotus seeds
26%
Lotus root
Minerals Daily Need Coverage Score
117%
Lotus seeds
30%
Lotus root

Comparison summary

Which food is richer in minerals?
Lotus seeds
Lotus seeds is relatively richer in minerals
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 35mg)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.3g)
Which food is lower in glycemic index?
Lotus root
Lotus root is lower in glycemic index (difference - 12)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.