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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
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
Saturated fat:
Sat. Fat
0.33 g
Monounsaturated fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
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% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
38%
26%
Minerals Daily Need Coverage Score
117%
30%
Comparison summary
Which food is richer in minerals?
Lotus seeds is relatively richer in minerals
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 35mg)
Which food is richer in vitamins?
Lotus seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.3g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)