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  6. Seeds, lotus seeds, raw vs. Lotus root

Seeds, lotus seeds, raw vs. Lotus root — In-Depth Nutrition Comparison

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How are seeds, lotus seeds, raw and lotus root different?

  • Seeds, lotus seeds, raw is higher in manganese, phosphorus, and magnesium; however, lotus root is richer in vitamin C, copper, vitamin B2, vitamin B6, and potassium.
  • Daily need coverage for vitamin C for lotus root is 49% higher.
  • Seeds, lotus seeds, raw contains 2 times more magnesium than lotus root. While seeds, lotus seeds, raw contains 56mg of magnesium, lotus root contains only 23mg.

Seeds, lotus seeds, raw and Lotus root, raw are the varieties used in this article.

Infographic

Seeds, lotus seeds, raw 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 40% 13% 32% 36% 31% 7.6% 72% 0.13% 81% 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 +143.5%
Contains more PhosphorusPhosphorus +68%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +137.9%
Contains more PotassiumPotassium +51.5%
Contains more IronIron +22.1%
Contains more CopperCopper +173.4%
Contains more ZincZinc +39.3%
~equal in Calcium ~45mg

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% 0.33% 0% 0% 43% 9.2% 8% 14% 39% 0% 0% 21% 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 FolateFolate +115.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +53.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.16mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Seeds, lotus seeds, raw Lotus root DV% diff.
Vitamin C 0mg 44mg 49%
Fiber 4.9g 20%
Copper 0.094mg 0.257mg 18%
Manganese 0.621mg 0.261mg 16%
Vitamin B2 0.04mg 0.22mg 14%
Phosphorus 168mg 100mg 10%
Magnesium 56mg 23mg 8%
Vitamin B6 0.168mg 0.258mg 7%
Potassium 367mg 556mg 6%
Folate 28µg 13µg 4%
Vitamin B5 0.228mg 0.377mg 3%
Iron 0.95mg 1.16mg 3%
Protein 4.13g 2.6g 3%
Polyunsaturated fat 0.312g 0.02g 2%
Sodium 1mg 40mg 2%
Calories 89kcal 74kcal 1%
Vitamin B1 0.171mg 0.16mg 1%
Selenium 0.7µg 1%
Fats 0.53g 0.1g 1%
Zinc 0.28mg 0.39mg 1%
Carbs 17.28g 17.23g 0%
Net carbs 17.28g 12.33g N/A
Calcium 44mg 45mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B3 0.429mg 0.4mg 0%
Saturated fat 0.088g 0.03g 0%
Monounsaturated fat 0.104g 0.02g 0%
Tryptophan 0.059mg 0.02mg 0%
Threonine 0.2mg 0.051mg 0%
Isoleucine 0.205mg 0.054mg 0%
Leucine 0.326mg 0.069mg 0%
Lysine 0.264mg 0.094mg 0%
Methionine 0.072mg 0.022mg 0%
Phenylalanine 0.206mg 0.047mg 0%
Valine 0.266mg 0.055mg 0%
Histidine 0.115mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 77%
Protein: 4.13 g
Fats: 0.53 g
Carbs: 17.28 g
Water: 77 g
Other: 1.06 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 +58.8%
Contains more FatsFats +430%
~equal in Carbs ~17.23g
~equal in Water ~79.1g
~equal in Other ~0.97g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.312 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 +420%
Contains more Poly. FatPolyunsaturated fat +1460%
Contains less Sat. FatSaturated fat -65.9%

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. Seeds, lotus seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168591/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.