Lotus Root vs Watercress: Nutrition, Calories & Protein Compared



Lotus root - calories, kcal, weight, nutrition
Lotus root - calories, kcal, weight, nutrition

Lotus root vs Watercress
Nutrition Facts

Lotus Root
Serving size:
  change
one lotus root (115g)slice (10g)cup (120g)half cup (60g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Watercress
Serving size:
  change
handful (30g)cup (34g)half cup (17g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lotus Root vs Watercress 100g Compare


per 100gLotus rootWatercress
Calories74 11
Carbohydrates17.23 g1.29 g
Fat0.1 g0.1 g
Dietary fiber4.9 g0.5 g
Protein2.6 g2.3 g
Calcium45 mg120 mg
Iron1.16 mg0.2 mg
Magnessium23 mg21 mg
Potassium556 mg330 mg
Sodium40 mg41 mg
Zink0.39 mg0.11 mg
Vitaminium B1 (Thiamine)0.16 mg0.09 mg
Vitaminium B2 (riboflavin)0.22 mg0.12 mg
Vitaminium B3 (Niacin)0.4 mg0.2 mg
Vitaminium B50.377 mg0.31 mg
Vitaminium B60.258 mg0.129 mg
Vitaminium B9 (Folic acid)13 mg9 mg
Vitaminium C44 mg43 mg

When it comes to enriching our diets with vegetables, lotus root and watercress are two options that offer unique flavors and nutritional profiles. While both are excellent choices for a healthy diet, understanding their differences can help you decide which to incorporate based on your nutritional needs or culinary preferences. Let's dive into some interesting facts about these two plants before comparing their nutritional content.

A Closer Look at Lotus Root

Lotus root, with its distinctive appearance, is the edible rhizome of the lotus plant. Often found in Asian cuisine, it's celebrated not just for its crunchy texture and slightly sweet taste but also for its versatility in dishes, ranging from stir-fries to soups and even desserts. Beyond its culinary uses, lotus root has been valued in traditional medicine for its health benefits, including its ability to improve digestion and boost immunity.

Discovering Watercress

Watercress, on the other hand, is a leafy green vegetable known for its peppery flavor, making it a popular addition to salads, sandwiches, and soups. This aquatic plant is a powerhouse of nutrients and has been recognized for its antioxidant properties. Watercress has a rich history of medicinal use, with ancient civilizations using it to treat various ailments. Its high nutrient density makes it a favorite among health enthusiasts today.

Nutritional Face-Off

Comparing the nutritional content of lotus root and watercress reveals some interesting differences. For starters, lotus root is more calorie-dense, with 74 calories per 100 grams, compared to watercress's mere 11 calories for the same weight. This makes watercress an excellent choice for those managing their calorie intake.

When it comes to carbohydrates, lotus root contains 17.23 grams, significantly higher than watercress's 1.29 grams. Lotus root's higher fiber content of 4.9 grams also stands out, which can be beneficial for digestive health.

Both vegetables are low in fat, with each providing just 0.1 gram of fat. Protein levels are comparable, with lotus root offering 2.6 grams and watercress providing 2.3 grams, making both good options for adding plant-based protein to your diet.

Where watercress shines is in its vitamin and mineral content. It boasts a remarkable 120 mg of calcium compared to lotus root's 45 mg, and an impressive 3191 IU of vitamin A, whereas lotus root contains none. Watercress is also a superior source of vitamin K, with 250 mcg, essential for bone health and blood clotting.

Both vegetables offer beneficial nutrients, but their different profiles make them suited to different dietary needs and culinary uses. Lotus root, with its higher calorie and carb content, can be a great energy source and fits well in hearty dishes. Watercress, with its low calorie count and high vitamin A and K content, is ideal for those looking to boost their intake of essential nutrients without adding many calories.

Conclusion

In the end, both lotus root and watercress have their unique charms and health benefits. Whether you're drawn to the crunchy texture and sweet taste of lotus root or the peppery flavor and nutrient-packed leaves of watercress, incorporating these vegetables into your diet can add both variety and a nutritional boost. Remember, a diverse diet is key to good health, so why not enjoy both these wonderful vegetables in your meals?

Lotus root 100g

74kcal

Calories source

  • 86% CARBS.
  • 13% PROTEIN
  • 1% FAT

Watercress 100g

11kcal

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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