Lotus Root vs Watercress: Nutrition, Calories & Protein Compared


Lotus root vs Watercress
Nutrition Facts
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Lotus Root vs Watercress 100g Compare
per 100g | Lotus root | Watercress |
---|---|---|
Calories | 74 | 11 |
Carbohydrates | 17.23 g | 1.29 g |
Fat | 0.1 g | 0.1 g |
Dietary fiber | 4.9 g | 0.5 g |
Protein | 2.6 g | 2.3 g |
Calcium | 45 mg | 120 mg |
Iron | 1.16 mg | 0.2 mg |
Magnessium | 23 mg | 21 mg |
Potassium | 556 mg | 330 mg |
Sodium | 40 mg | 41 mg |
Zink | 0.39 mg | 0.11 mg |
Vitaminium B1 (Thiamine) | 0.16 mg | 0.09 mg |
Vitaminium B2 (riboflavin) | 0.22 mg | 0.12 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.2 mg |
Vitaminium B5 | 0.377 mg | 0.31 mg |
Vitaminium B6 | 0.258 mg | 0.129 mg |
Vitaminium B9 (Folic acid) | 13 mg | 9 mg |
Vitaminium C | 44 mg | 43 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
74kcalCalories source
- 86% CARBS.
- 13% PROTEIN
- 1% FAT
Watercress 100g
11kcalCalories source
- 34% CARBS
- 60% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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