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  6. Seaweed vs. Lotus root

Seaweed vs. Lotus root — In-Depth Nutrition Comparison

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How are Seaweed and Lotus root different?

  • Seaweed is higher in Folate, Magnesium, Iron, and Calcium, however, Lotus root is richer in Vitamin C, Vitamin B6, Fiber, Copper, Potassium, and Vitamin B1.
  • Daily need coverage for Vitamin C from Lotus root is 46% higher.
  • Seaweed contains 14 times more Folate than Lotus root. While Seaweed contains 180µg of Folate, Lotus root contains only 13µg.

Seaweed, kelp, raw and Lotus root, raw are the varieties used in this article.

Infographic

Seaweed 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.
Seaweed
Seaweed
4
:
5
Lotus root
Lotus root
Contains more Calcium +273.3%
Contains more Iron +145.7%
Contains more Magnesium +426.1%
Contains more Zinc +215.4%
Contains more Phosphorus +138.1%
Contains more Potassium +524.7%
Contains less Sodium -82.8%
Contains more Copper +97.7%
Contains more Manganese +30.5%
Equal in Selenium - 0.7
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +273.3%
Contains more Iron +145.7%
Contains more Magnesium +426.1%
Contains more Zinc +215.4%
Contains more Phosphorus +138.1%
Contains more Potassium +524.7%
Contains less Sodium -82.8%
Contains more Copper +97.7%
Contains more Manganese +30.5%
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.
Seaweed
Seaweed
6
:
4
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +70.3%
Contains more Folate +1284.6%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +12800%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +17.5%
Contains more Vitamin B5 +70.3%
Contains more Folate +1284.6%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +220%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B6 +12800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Lotus root
Lotus root
Contains more Fats +460%
Contains more Other +581.4%
Contains more Protein +54.8%
Contains more Carbs +80%
Equal in Water - 79.1
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
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
Contains more Fats +460%
Contains more Other +581.4%
Contains more Protein +54.8%
Contains more Carbs +80%
Equal in Water - 79.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +135%
Contains less Saturated Fat -87.9%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +390%
Contains more Polyunsaturated fat +135%
Contains less Saturated Fat -87.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Lotus root Opinion
Net carbs 8.27g 12.33g Lotus root
Protein 1.68g 2.6g Lotus root
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 17.23g Lotus root
Calories 43kcal 74kcal Lotus root
Sugar 0.6g Lotus root
Fiber 1.3g 4.9g Lotus root
Calcium 168mg 45mg Seaweed
Iron 2.85mg 1.16mg Seaweed
Magnesium 121mg 23mg Seaweed
Phosphorus 42mg 100mg Lotus root
Potassium 89mg 556mg Lotus root
Sodium 233mg 40mg Lotus root
Zinc 1.23mg 0.39mg Seaweed
Copper 0.13mg 0.257mg Lotus root
Manganese 0.2mg 0.261mg Lotus root
Selenium 0.7µg 0.7µg
Vitamin A 116IU 0IU Seaweed
Vitamin A RAE 6µg 0µg Seaweed
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 44mg Lotus root
Vitamin B1 0.05mg 0.16mg Lotus root
Vitamin B2 0.15mg 0.22mg Lotus root
Vitamin B3 0.47mg 0.4mg Seaweed
Vitamin B5 0.642mg 0.377mg Seaweed
Vitamin B6 0.002mg 0.258mg Lotus root
Folate 180µg 13µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.02mg Seaweed
Threonine 0.055mg 0.051mg Seaweed
Isoleucine 0.076mg 0.054mg Seaweed
Leucine 0.083mg 0.069mg Seaweed
Lysine 0.082mg 0.094mg Lotus root
Methionine 0.025mg 0.022mg Seaweed
Phenylalanine 0.043mg 0.047mg Lotus root
Valine 0.072mg 0.055mg Seaweed
Histidine 0.024mg 0.038mg Lotus root
Saturated Fat 0.247g 0.03g Lotus root
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.02g Seaweed
Polyunsaturated fat 0.047g 0.02g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
28%
Lotus root
Minerals Daily Need Coverage Score
41%
Seaweed
30%
Lotus root

Comparison summary

Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 193mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.217g)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.