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  6. Wakame vs. Lotus root

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 of 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

Wakame 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.
Wakame
Wakame
5
:
4
Lotus root
Lotus root
Contains more Calcium +233.3%
Contains more Iron +87.9%
Contains more Magnesium +365.2%
Contains more Copper +10.5%
Contains more Manganese +436.4%
Contains more Phosphorus +25%
Contains more Potassium +1012%
Contains less Sodium -95.4%
Equal in Zinc - 0.39
Equal in Copper - 0.257
Equal in Selenium - 0.7
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 +233.3%
Contains more Iron +87.9%
Contains more Magnesium +365.2%
Contains more Copper +10.5%
Contains more Manganese +436.4%
Contains more Phosphorus +25%
Contains more Potassium +1012%
Contains less Sodium -95.4%
Equal in Zinc - 0.39
Equal in Copper - 0.257
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.
Wakame
Wakame
7
:
3
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +84.9%
Contains more Folate +1407.7%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B6 +12800%
Equal in Vitamin B2 - 0.22
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +300%
Contains more Vitamin B5 +84.9%
Contains more Folate +1407.7%
Contains more Vitamin C +1366.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B6 +12800%
Equal in Vitamin B2 - 0.22

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Lotus root
Lotus root
Contains more Protein +16.5%
Contains more Fats +540%
Contains more Other +642.3%
Contains more Carbs +88.5%
Equal in Water - 79.1
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 Protein +16.5%
Contains more Fats +540%
Contains more Other +642.3%
Contains more Carbs +88.5%
Equal in Water - 79.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +190%
Contains more Polyunsaturated fat +990%
Contains less Saturated Fat -76.9%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 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 +190%
Contains more Polyunsaturated fat +990%
Contains less Saturated 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.
Wakame Lotus root
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wakame Lotus root Opinion
Net carbs 8.64g 12.33g Lotus root
Protein 3.03g 2.6g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 17.23g Lotus root
Calories 45kcal 74kcal Lotus root
Sugar 0.65g Lotus root
Fiber 0.5g 4.9g Lotus root
Calcium 150mg 45mg Wakame
Iron 2.18mg 1.16mg Wakame
Magnesium 107mg 23mg Wakame
Phosphorus 80mg 100mg Lotus root
Potassium 50mg 556mg Lotus root
Sodium 872mg 40mg Lotus root
Zinc 0.38mg 0.39mg Lotus root
Copper 0.284mg 0.257mg Wakame
Manganese 1.4mg 0.261mg Wakame
Selenium 0.7µg 0.7µg
Vitamin A 360IU 0IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg Wakame
Vitamin C 3mg 44mg Lotus root
Vitamin B1 0.06mg 0.16mg Lotus root
Vitamin B2 0.23mg 0.22mg Wakame
Vitamin B3 1.6mg 0.4mg Wakame
Vitamin B5 0.697mg 0.377mg Wakame
Vitamin B6 0.002mg 0.258mg Lotus root
Folate 196µg 13µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.02mg Wakame
Threonine 0.165mg 0.051mg Wakame
Isoleucine 0.087mg 0.054mg Wakame
Leucine 0.257mg 0.069mg Wakame
Lysine 0.112mg 0.094mg Wakame
Methionine 0.063mg 0.022mg Wakame
Phenylalanine 0.112mg 0.047mg Wakame
Valine 0.209mg 0.055mg Wakame
Histidine 0.015mg 0.038mg Lotus root
Saturated Fat 0.13g 0.03g Lotus root
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.02g Wakame
Polyunsaturated fat 0.218g 0.02g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
28%
Lotus root
Minerals Daily Need Coverage Score
65%
Wakame
30%
Lotus root

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 832mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.1g)
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 ($)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.