Wocas vs Agave
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) is higher in more vitamins & minerals
Calories (kcal)
Wocas 361
Agave 135
Protein (g)
Wocas 7.90
Agave 0.990
Carbs (g)
Wocas 80.0
Agave 32.0
Fat (g)
Wocas 1.07
Agave 0.290
Fiber (g)
Wocas 19.2
Agave 10.6
Quick answers
Which has more protein?
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) — 7.90g vs 0.990g per 100g.
Which has fewer calories?
Agave, cooked (Southwest) — 135 vs 361 kcal per 100g.
Which is more nutrient-dense?
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Wocas | Agave | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 361 kcal | 135 kcal | +167% |
| Macronutrients | |||
| Water | 9.36 g | 65.4 g | -86% |
| Protein | 7.90 g | 0.990 g | +698% |
| Total lipid (fat) | 1.07 g | 0.290 g | +269% |
| Carbohydrate, by difference | 80.0 g | 32.0 g | +150% |
| Fiber, total dietary | 19.2 g | 10.6 g | +81% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.147 g | — | |
| Fatty acids, total monounsaturated | 0.100 g | — | |
| Fatty acids, total trans | 0.010 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.300 mg | |
| Thiamin (Vitamin B1) | 0.030 mg | 0.012 mg | +150% |
| Riboflavin (Vitamin B2) | 0.070 mg | 0.099 mg | -29% |
| Niacin (Vitamin B3) | 4.19 mg | 0.162 mg | +2486% |
| Pantothenic acid (Vitamin B5) | 1.30 mg | 0.041 mg | +3071% |
| Vitamin B-6 — Pyridoxine | 0.957 mg | 0.087 mg | +1000% |
| Biotin (Vitamin B7) | 5.00 ug | 3.00 ug | +67% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 8.80 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | — | 6.00 ug | |
| Carotene, beta | — | 68.0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 35.6 mg | 0.360 mg | +9800% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 27.0 mg | 460 mg | -94% |
| Iron, Fe | 1.47 mg | 3.55 mg | -59% |
| Magnesium, Mg | 86.0 mg | 39.0 mg | +121% |
| Phosphorus, P | 229 mg | 9.00 mg | +2444% |
| Potassium, K | 553 mg | 59.0 mg | +837% |
| Sodium, Na | 25.0 mg | 13.0 mg | +92% |
| Zinc, Zn | 6.33 mg | 0.250 mg | +2432% |
| Copper, Cu | 0.073 mg | 0.112 mg | -35% |
| Manganese, Mn | 0.937 mg | 0.142 mg | +560% |
| Selenium, Se | 0.700 ug | 0.200 ug | +250% |
| Other Nutrients | |||
| Energy | 1512 kj | 563 kj | +169% |
| Ash | 1.65 g | 1.32 g | +25% |
| Total Sugars | 0.430 g | 20.9 g | -98% |
| Sucrose | 0 g | 1.72 g | -100% |
| Glucose | 0.430 g | 1.58 g | -73% |
| Fructose | 0 g | 17.6 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 39.5 g | 0.240 g | +16358% |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 3.00 ug | +67% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 3.00 ug | +67% |
| Betaine | — | 0.400 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 113 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 6.49 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.80 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.30 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.59 mg | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 4.90 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.005 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.004 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.083 g | — | |
| SFA 17:0 (Margaric acid) | 0.005 g | — | |
| SFA 18:0 (Stearic acid) | 0.020 g | — | |
| SFA 20:0 (Arachidic acid) | 0.006 g | — | |
| SFA 22:0 (Behenic acid) | 0.009 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.001 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.094 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.089 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.004 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.001 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.001 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.161 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.144 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.139 g | — | |
| PUFA 18:2 CLAs | 0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.009 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.002 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.002 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.002 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.005 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.005 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.005 g | — | |
| Fatty acids, total trans-polyenoic | 0.005 g | — | |
| Stigmasterol | 4.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 35.0 mg | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 0.700 mg | |
| Choline from phosphatidylcholine | — | 2.80 mg | |
| Choline from phosphocholine | — | 0 mg | |
| Choline from sphingomyelin | — | 0.100 mg | |
| Free Choline | — | 5.20 mg | |
| Total Choline | — | 8.80 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Wocas, dried seeds, Oregon, yellow pond lily (Klamath) nutrition facts Agave, cooked (Southwest) nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +9800% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Pantothenic acid (Vitamin B5) +3071% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Niacin (Vitamin B3) +2486% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath) Phosphorus, P +2444% in Wocas, dried seeds, Oregon, yellow pond lily (Klamath)
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