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  6. Lotus seeds vs. Lotus root

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.
  • The glycemic index of lotus root is lower.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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%
Contains more MagnesiumMagnesium +813%
Contains more CalciumCalcium +262.2%
Contains more PotassiumPotassium +146%
Contains more IronIron +204.3%
Contains more CopperCopper +36.2%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +526%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +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.
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 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +300%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin B6Vitamin B6 +143.8%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +46.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus seeds Lotus root DV% diff.
Manganese 2.318mg 0.261mg 89%
Phosphorus 626mg 100mg 75%
Vitamin C 0mg 44mg 49%
Magnesium 210mg 23mg 45%
Vitamin B1 0.64mg 0.16mg 40%
Iron 3.53mg 1.16mg 30%
Vitamin B6 0.629mg 0.258mg 29%
Protein 15.41g 2.6g 26%
Potassium 1368mg 556mg 24%
Folate 104µg 13µg 23%
Fiber 4.9g 20%
Carbs 64.47g 17.23g 16%
Calories 332kcal 74kcal 13%
Calcium 163mg 45mg 12%
Copper 0.35mg 0.257mg 10%
Vitamin B5 0.851mg 0.377mg 9%
Polyunsaturated fat 1.166g 0.02g 8%
Vitamin B3 1.6mg 0.4mg 8%
Zinc 1.05mg 0.39mg 6%
Vitamin B2 0.15mg 0.22mg 5%
Fats 1.97g 0.1g 3%
Sodium 5mg 40mg 2%
Monounsaturated fat 0.388g 0.02g 1%
Saturated fat 0.33g 0.03g 1%
Selenium 0.7µg 1%
Net carbs 64.47g 12.33g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.221mg 0.02mg 0%
Threonine 0.747mg 0.051mg 0%
Isoleucine 0.765mg 0.054mg 0%
Leucine 1.215mg 0.069mg 0%
Lysine 0.985mg 0.094mg 0%
Methionine 0.267mg 0.022mg 0%
Phenylalanine 0.767mg 0.047mg 0%
Valine 0.991mg 0.055mg 0%
Histidine 0.43mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +492.7%
Contains more FatsFats +1870%
Contains more CarbsCarbs +274.2%
Contains more OtherOther +311.3%
Contains more WaterWater +458.6%

Fat Type Comparison

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

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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 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.