Lotus root vs. Pumpkin — In-Depth Nutrition Comparison
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What are the differences between Lotus root and Pumpkin?
- Lotus root is higher in Vitamin C, Copper, Vitamin B6, Fiber, Vitamin B2, Vitamin B1, Phosphorus, Potassium, and Manganese, yet Pumpkin is higher in Vitamin A RAE.
- Lotus root's daily need coverage for Vitamin C is 44% more.
- Lotus root has 6 times more Vitamin B6 than Pumpkin. While Lotus root has 0.258mg of Vitamin B6, Pumpkin has only 0.044mg.
We used Lotus root, raw and Pumpkin, cooked, boiled, drained, without salt types in this article.
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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.
Contains
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Calcium
+200%
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Iron
+103.5%
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Magnesium
+155.6%
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Phosphorus
+233.3%
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Potassium
+141.7%
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Zinc
+69.6%
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Copper
+182.4%
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Manganese
+193.3%
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Selenium
+250%
Contains
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Sodium
-97.5%
Contains
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Calcium
+200%
Contains
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Iron
+103.5%
Contains
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Magnesium
+155.6%
Contains
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Phosphorus
+233.3%
Contains
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Potassium
+141.7%
Contains
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Zinc
+69.6%
Contains
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Copper
+182.4%
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Manganese
+193.3%
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Selenium
+250%
Contains
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Sodium
-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.
:
Contains
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Vitamin C
+836.2%
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Vitamin B1
+416.1%
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Vitamin B2
+182.1%
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Vitamin B5
+87.6%
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Vitamin B6
+486.4%
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Folate
+44.4%
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Vitamin A
+∞%
Equal in Vitamin B3 - 0.413
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Vitamin C
+836.2%
Contains
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Vitamin B1
+416.1%
Contains
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Vitamin B2
+182.1%
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Vitamin B5
+87.6%
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Vitamin B6
+486.4%
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Folate
+44.4%
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Vitamin A
+∞%
Equal in Vitamin B3 - 0.413
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+261.1%
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Fats
+42.9%
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Carbs
+251.6%
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Other
+56.5%
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Water
+18.4%
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
0.72 g
Fats:
0.07 g
Carbs:
4.9 g
Water:
93.69 g
Other:
0.62 g
Contains
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Protein
+261.1%
Contains
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Fats
+42.9%
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Carbs
+251.6%
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Other
+56.5%
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Water
+18.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-18.9%
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Monounsaturated Fat
+122.2%
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Polyunsaturated fat
+400%
Saturated Fat:
0.03 g
Monounsaturated Fat:
0.02 g
Polyunsaturated fat:
0.02 g
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.004 g
Contains
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Saturated Fat
-18.9%
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Monounsaturated Fat
+122.2%
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Polyunsaturated fat
+400%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.33g | 3.8g |
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| Protein | 2.6g | 0.72g |
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| Fats | 0.1g | 0.07g |
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| Carbs | 17.23g | 4.9g |
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| Calories | 74kcal | 20kcal |
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| Sugar | 2.08g |
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| Fiber | 4.9g | 1.1g |
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| Calcium | 45mg | 15mg |
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| Iron | 1.16mg | 0.57mg |
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| Magnesium | 23mg | 9mg |
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| Phosphorus | 100mg | 30mg |
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| Potassium | 556mg | 230mg |
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| Sodium | 40mg | 1mg |
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| Zinc | 0.39mg | 0.23mg |
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| Copper | 0.257mg | 0.091mg |
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| Manganese | 0.261mg | 0.089mg |
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| Selenium | 0.7µg | 0.2µg |
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| Vitamin A | 0IU | 5755IU |
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| Vitamin A RAE | 0µg | 288µg |
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| Vitamin E | 0.8mg |
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| Vitamin C | 44mg | 4.7mg |
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| Vitamin B1 | 0.16mg | 0.031mg |
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| Vitamin B2 | 0.22mg | 0.078mg |
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| Vitamin B3 | 0.4mg | 0.413mg |
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| Vitamin B5 | 0.377mg | 0.201mg |
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| Vitamin B6 | 0.258mg | 0.044mg |
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| Folate | 13µg | 9µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.02mg | 0.009mg |
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| Threonine | 0.051mg | 0.021mg |
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| Isoleucine | 0.054mg | 0.023mg |
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| Leucine | 0.069mg | 0.034mg |
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| Lysine | 0.094mg | 0.039mg |
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| Methionine | 0.022mg | 0.008mg |
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| Phenylalanine | 0.047mg | 0.023mg |
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| Valine | 0.055mg | 0.025mg |
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| Histidine | 0.038mg | 0.011mg |
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| Saturated Fat | 0.03g | 0.037g |
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| Monounsaturated Fat | 0.02g | 0.009g |
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| Polyunsaturated fat | 0.02g | 0.004g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
28%
37%
Minerals Daily Need Coverage Score
30%
11%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 39mg)
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 2.08g)
Which food is lower in Saturated Fat?
Lotus root is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 19)
Which food is cheaper?
Lotus root is cheaper (difference - $0.2)
Which food is richer in minerals?
Lotus root is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.