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  6. Lotus root vs. Gourd

Lotus root vs. Gourd — In-Depth Nutrition Comparison

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Important differences between lotus root and gourd

  • Gourd has less vitamin C, copper, fiber, vitamin B6, vitamin B2, phosphorus, iron, potassium, vitamin B1, and manganese.
  • Lotus root's daily need coverage for vitamin C is 38% more.
  • Lotus root has 10 times more vitamin B2 than gourd. Lotus root has 0.22mg of vitamin B2, while gourd has 0.022mg.

The food varieties used in the comparison are Lotus root, raw and Gourd, white-flowered (calabash), raw.

Infographic

Lotus root vs Gourd 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.
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%
Gourd
Gourd
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 7.8% 13% 7.5% 8.7% 19% 5.6% 0.26% 8.6% 1.1%
Contains more MagnesiumMagnesium +109.1%
Contains more CalciumCalcium +73.1%
Contains more PotassiumPotassium +270.7%
Contains more IronIron +480%
Contains more CopperCopper +888.5%
Contains more PhosphorusPhosphorus +669.2%
Contains more ManganeseManganese +295.5%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +79.5%
Contains less SodiumSodium -95%

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%
Gourd
Gourd
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 34% 0% 0% 0% 7.3% 5.1% 6% 9.1% 9.2% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +335.6%
Contains more Vitamin B1Vitamin B1 +451.7%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +148%
Contains more Vitamin B6Vitamin B6 +545%
Contains more FolateFolate +116.7%
~equal in Vitamin A ~µg
~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 Gourd DV% diff.
Vitamin C 44mg 10.1mg 38%
Copper 0.257mg 0.026mg 26%
Fiber 4.9g 0.5g 18%
Vitamin B6 0.258mg 0.04mg 17%
Vitamin B2 0.22mg 0.022mg 15%
Phosphorus 100mg 13mg 12%
Potassium 556mg 150mg 12%
Iron 1.16mg 0.2mg 12%
Vitamin B1 0.16mg 0.029mg 11%
Manganese 0.261mg 0.066mg 8%
Vitamin B5 0.377mg 0.152mg 5%
Carbs 17.23g 3.39g 5%
Protein 2.6g 0.62g 4%
Calories 74kcal 14kcal 3%
Zinc 0.39mg 0.7mg 3%
Magnesium 23mg 11mg 3%
Sodium 40mg 2mg 2%
Calcium 45mg 26mg 2%
Folate 13µg 6µg 2%
Selenium 0.7µg 0.2µg 1%
Vitamin B3 0.4mg 0.32mg 1%
Fats 0.1g 0.02g 0%
Net carbs 12.33g 2.89g N/A
Saturated fat 0.03g 0.002g 0%
Monounsaturated fat 0.02g 0.004g 0%
Polyunsaturated fat 0.02g 0.009g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.051mg 0.018mg 0%
Isoleucine 0.054mg 0.033mg 0%
Leucine 0.069mg 0.036mg 0%
Lysine 0.094mg 0.021mg 0%
Methionine 0.022mg 0.004mg 0%
Phenylalanine 0.047mg 0.015mg 0%
Valine 0.055mg 0.027mg 0%
Histidine 0.038mg 0.004mg 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
Gourd
Gourd
1
3% 96%
Protein: 0.62 g
Fats: 0.02 g
Carbs: 3.39 g
Water: 95.54 g
Other: 0.43 g
Contains more ProteinProtein +319.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +408.3%
Contains more OtherOther +125.6%
Contains more WaterWater +20.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Gourd
Gourd
1
13% 27% 60%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.009 g
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +122.2%
Contains less Sat. FatSaturated fat -93.3%

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. Gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169232/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.