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Lotus root vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between lotus root and pumpkins?

  • Lotus root is higher in vitamin C, copper, vitamin B6, fiber, vitamin B2, vitamin B1, phosphorus, potassium, and manganese, yet pumpkins are higher in vitamin A.
  • Pumpkins' daily need coverage for vitamin A is 115% more.
  • Lotus root has 9 times more vitamin C than pumpkins. While lotus root has 44mg of vitamin C, pumpkins have only 4.7mg.
  • The glycemic index of lotus root is lower.

We used Lotus root, raw and Pumpkin, cooked, boiled, drained, without salt types in this article.

Infographic

Lotus root vs Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
Contains more MagnesiumMagnesium +155.6%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +141.7%
Contains more IronIron +103.5%
Contains more CopperCopper +182.4%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +233.3%
Contains more ManganeseManganese +193.3%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -97.5%

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 16% 96% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
Contains more Vitamin CVitamin C +836.2%
Contains more Vitamin B1Vitamin B1 +416.1%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin B6Vitamin B6 +486.4%
Contains more FolateFolate +44.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.413mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Pumpkin DV% diff.
Vitamin C 44mg 4.7mg 44%
Vitamin A 0µg 288µg 32%
Copper 0.257mg 0.091mg 18%
Vitamin B6 0.258mg 0.044mg 16%
Fiber 4.9g 1.1g 15%
Vitamin B1 0.16mg 0.031mg 11%
Vitamin B2 0.22mg 0.078mg 11%
Potassium 556mg 230mg 10%
Phosphorus 100mg 30mg 10%
Iron 1.16mg 0.57mg 7%
Manganese 0.261mg 0.089mg 7%
Vitamin E 0.8mg 5%
Vitamin B5 0.377mg 0.201mg 4%
Carbs 17.23g 4.9g 4%
Protein 2.6g 0.72g 4%
Calories 74kcal 20kcal 3%
Calcium 45mg 15mg 3%
Magnesium 23mg 9mg 3%
Sodium 40mg 1mg 2%
Zinc 0.39mg 0.23mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin K 0.8µg 1%
Folate 13µg 9µg 1%
Choline 6.2mg 1%
Fats 0.1g 0.07g 0%
Net carbs 12.33g 3.8g N/A
Sugar 2.08g N/A
Vitamin B3 0.4mg 0.413mg 0%
Saturated fat 0.03g 0.037g 0%
Monounsaturated fat 0.02g 0.009g 0%
Polyunsaturated fat 0.02g 0.004g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.051mg 0.021mg 0%
Isoleucine 0.054mg 0.023mg 0%
Leucine 0.069mg 0.034mg 0%
Lysine 0.094mg 0.039mg 0%
Methionine 0.022mg 0.008mg 0%
Phenylalanine 0.047mg 0.023mg 0%
Valine 0.055mg 0.025mg 0%
Histidine 0.038mg 0.011mg 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% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +261.1%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +251.6%
Contains more OtherOther +56.5%
Contains more WaterWater +18.4%

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
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains less Sat. FatSaturated fat -18.9%
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +400%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.