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Lotus root vs. Bitter melon — In-Depth Nutrition Comparison

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What are the main differences between lotus root and bitter melon?

  • Lotus root is richer in vitamin B5 and copper, yet bitter melon is richer in vitamin C, vitamin B6, vitamin A, folate, magnesium, manganese, iron, and vitamin B2.
  • Bitter melon's daily need coverage for vitamin C is 49% higher.
  • Lotus root has 6 times more vitamin B5 than bitter melon. Lotus root has 0.377mg of vitamin B5, while bitter melon has 0.063mg.

We used Lotus root, raw and Balsam-pear (bitter gourd), leafy tips, raw types in this comparison.

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Lotus root vs Bitter melon 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 25% 54% 77% 67% 8.2% 42% 1.4% 70% 4.9%
Contains more CopperCopper +27.9%
Contains more ZincZinc +30%
Contains more MagnesiumMagnesium +269.6%
Contains more CalciumCalcium +86.7%
Contains more IronIron +75.9%
Contains less SodiumSodium -72.5%
Contains more ManganeseManganese +105.4%
Contains more SeleniumSelenium +28.6%
~equal in Potassium ~608mg
~equal in Phosphorus ~99mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 293% 29% 0% 0% 45% 84% 21% 3.8% 185% 0% 0% 96% 0%
Contains more Vitamin B5Vitamin B5 +498.4%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.1%
Contains more Vitamin B2Vitamin B2 +64.5%
Contains more Vitamin B3Vitamin B3 +177.5%
Contains more Vitamin B6Vitamin B6 +211.2%
Contains more FolateFolate +884.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus root Bitter melon DV% diff.
Vitamin C 44mg 88mg 49%
Vitamin B6 0.258mg 0.803mg 42%
Folate 13µg 128µg 29%
Fiber 4.9g 20%
Magnesium 23mg 85mg 15%
Manganese 0.261mg 0.536mg 12%
Iron 1.16mg 2.04mg 11%
Vitamin B2 0.22mg 0.362mg 11%
Vitamin A 0µg 87µg 10%
Vitamin B5 0.377mg 0.063mg 6%
Copper 0.257mg 0.201mg 6%
Carbs 17.23g 3.29g 5%
Protein 2.6g 5.3g 5%
Calcium 45mg 84mg 4%
Vitamin B3 0.4mg 1.11mg 4%
Calories 74kcal 30kcal 2%
Vitamin B1 0.16mg 0.181mg 2%
Potassium 556mg 608mg 2%
Sodium 40mg 11mg 1%
Zinc 0.39mg 0.3mg 1%
Fats 0.1g 0.69g 1%
Net carbs 12.33g 3.29g N/A
Phosphorus 100mg 99mg 0%
Selenium 0.7µg 0.9µg 0%
Saturated fat 0.03g 0%
Monounsaturated fat 0.02g 0%
Polyunsaturated fat 0.02g 0%
Tryptophan 0.02mg 0%
Threonine 0.051mg 0%
Isoleucine 0.054mg 0%
Leucine 0.069mg 0%
Lysine 0.094mg 0%
Methionine 0.022mg 0%
Phenylalanine 0.047mg 0%
Valine 0.055mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
5% 3% 89%
Protein: 5.3 g
Fats: 0.69 g
Carbs: 3.29 g
Water: 89.25 g
Other: 1.47 g
Contains more CarbsCarbs +423.7%
Contains more ProteinProtein +103.8%
Contains more FatsFats +590%
Contains more WaterWater +12.8%
Contains more OtherOther +51.5%

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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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/nutrients
  2. Bitter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168391/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.