Wakame vs. Lotus root — In-Depth Nutrition Comparison
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Summary of differences between wakame and lotus root
- Wakame has more manganese, folate, magnesium, iron, and calcium; however, lotus root is higher in vitamin C, vitamin B6, fiber, and potassium.
- Wakame covers your daily need for manganese, 50% more than lotus root.
- Wakame has 22 times more sodium than lotus root. While wakame has 872mg of sodium, lotus root has only 40mg.
These are the specific foods used in this comparison Seaweed, wakame, raw and Lotus root, raw.
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.
| Contains more MagnesiumMagnesium | +365.2% |
| Contains more CalciumCalcium | +233.3% |
| Contains more IronIron | +87.9% |
| Contains more ManganeseManganese | +436.4% |
| Contains more PotassiumPotassium | +1012% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -95.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +300% |
| Contains more Vitamin B5Vitamin B5 | +84.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1407.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1366.7% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +12800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.03 g
Fats:
0.64 g
Carbs:
9.14 g
Water:
79.99 g
Other:
7.2 g
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +540% |
| Contains more OtherOther | +642.3% |
| Contains more CarbsCarbs | +88.5% |
~equal in
Water
~79.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.218 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 | +190% |
| Contains more Poly. FatPolyunsaturated fat | +990% |
| Contains less Sat. FatSaturated fat | -76.9% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.4mg | 0.261mg | 50% |
| Folate | 196µg | 13µg | 46% |
| Vitamin C | 3mg | 44mg | 46% |
| Sodium | 872mg | 40mg | 36% |
| Vitamin B6 | 0.002mg | 0.258mg | 20% |
| Magnesium | 107mg | 23mg | 20% |
| Fiber | 0.5g | 4.9g | 18% |
| Potassium | 50mg | 556mg | 15% |
| Iron | 2.18mg | 1.16mg | 13% |
| Calcium | 150mg | 45mg | 11% |
| Vitamin B1 | 0.06mg | 0.16mg | 8% |
| Vitamin B3 | 1.6mg | 0.4mg | 8% |
| Vitamin E | 1mg | 7% | |
| Vitamin B5 | 0.697mg | 0.377mg | 6% |
| Vitamin K | 5.3µg | 4% | |
| Copper | 0.284mg | 0.257mg | 3% |
| Phosphorus | 80mg | 100mg | 3% |
| Carbs | 9.14g | 17.23g | 3% |
| Choline | 13.9mg | 3% | |
| Vitamin A | 18µg | 0µg | 2% |
| Polyunsaturated fat | 0.218g | 0.02g | 1% |
| Calories | 45kcal | 74kcal | 1% |
| Vitamin B2 | 0.23mg | 0.22mg | 1% |
| Protein | 3.03g | 2.6g | 1% |
| Fats | 0.64g | 0.1g | 1% |
| Net carbs | 8.64g | 12.33g | N/A |
| Sugar | 0.65g | N/A | |
| Zinc | 0.38mg | 0.39mg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Saturated fat | 0.13g | 0.03g | 0% |
| Monounsaturated fat | 0.058g | 0.02g | 0% |
| Tryptophan | 0.035mg | 0.02mg | 0% |
| Threonine | 0.165mg | 0.051mg | 0% |
| Isoleucine | 0.087mg | 0.054mg | 0% |
| Leucine | 0.257mg | 0.069mg | 0% |
| Lysine | 0.112mg | 0.094mg | 0% |
| Methionine | 0.063mg | 0.022mg | 0% |
| Phenylalanine | 0.112mg | 0.047mg | 0% |
| Valine | 0.209mg | 0.055mg | 0% |
| Histidine | 0.015mg | 0.038mg | 0% |
| Omega-3 - EPA | 0.186g | N/A |
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
26%
26%
Minerals Daily Need Coverage Score
65%
30%
Comparison summary
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Lotus root contains less Sodium (difference - 832mg)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 0.1g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)