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  6. Spirulina vs. Lotus root

Spirulina vs. Lotus root — In-Depth Nutrition Comparison

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Significant differences between spirulina and lotus root

  • Spirulina has more copper, iron, vitamin B2, and vitamin B1; however, lotus root is richer in vitamin C, fiber, vitamin B6, phosphorus, and potassium.
  • Lotus root covers your daily vitamin C needs 48% more than spirulina.
  • Lotus root has 3 times less vitamin B3 than spirulina. Spirulina has 1.196mg of vitamin B3, while lotus root has 0.4mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Lotus root, raw.

Infographic

Spirulina vs Lotus root infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
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 IronIron +140.5%
Contains more CopperCopper +132.3%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +337.8%
Contains more ZincZinc +95%
Contains more PhosphorusPhosphorus +809.1%
Contains less SodiumSodium -59.2%
Contains more ManganeseManganese +40.3%
~equal in Selenium ~0.7µg

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.8%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +199%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4788.9%
Contains more Vitamin B5Vitamin B5 +16%
Contains more Vitamin B6Vitamin B6 +658.8%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Lotus root DV% diff.
Vitamin C 0.9mg 44mg 48%
Copper 0.597mg 0.257mg 38%
Iron 2.79mg 1.16mg 20%
Fiber 0.4g 4.9g 18%
Vitamin B6 0.034mg 0.258mg 17%
Potassium 127mg 556mg 13%
Phosphorus 11mg 100mg 13%
Vitamin B2 0.342mg 0.22mg 9%
Protein 5.92g 2.6g 7%
Vitamin B1 0.222mg 0.16mg 5%
Vitamin B3 1.196mg 0.4mg 5%
Carbs 2.42g 17.23g 5%
Vitamin E 0.49mg 3%
Calcium 12mg 45mg 3%
Sodium 98mg 40mg 3%
Manganese 0.186mg 0.261mg 3%
Vitamin K 2.5µg 2%
Calories 26kcal 74kcal 2%
Zinc 0.2mg 0.39mg 2%
Polyunsaturated fat 0.106g 0.02g 1%
Magnesium 19mg 23mg 1%
Vitamin B5 0.325mg 0.377mg 1%
Folate 9µg 13µg 1%
Choline 6.5mg 1%
Fats 0.39g 0.1g 0%
Net carbs 2.02g 12.33g N/A
Sugar 0.3g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.135g 0.03g 0%
Monounsaturated fat 0.034g 0.02g 0%
Tryptophan 0.096mg 0.02mg 0%
Threonine 0.306mg 0.051mg 0%
Isoleucine 0.331mg 0.054mg 0%
Leucine 0.509mg 0.069mg 0%
Lysine 0.312mg 0.094mg 0%
Methionine 0.118mg 0.022mg 0%
Phenylalanine 0.286mg 0.047mg 0%
Valine 0.362mg 0.055mg 0%
Histidine 0.112mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +127.7%
Contains more FatsFats +290%
Contains more WaterWater +14.6%
Contains more CarbsCarbs +612%
Contains more OtherOther +61.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 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 +70%
Contains more Poly. FatPolyunsaturated fat +430%
Contains less Sat. FatSaturated fat -77.8%

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.