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Lotus root vs. Pumpkin flowers — In-Depth Nutrition Comparison

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Significant differences between Lotus root and Pumpkin flowers

  • Lotus root has more Vitamin C, Potassium, Vitamin B2, Vitamin B1, Phosphorus, and Iron, however, Pumpkin flowers are richer in Folate, and Vitamin A RAE.
  • Lotus root covers your daily Vitamin C needs 18% more than Pumpkin flowers.
  • Pumpkin flowers have 4 times less Vitamin B1 than Lotus root. Lotus root has 0.16mg of Vitamin B1, while Pumpkin flowers have 0.042mg.

Specific food types used in this comparison are Lotus root, raw and Pumpkin flowers, raw.

Infographic

Lotus root vs Pumpkin flowers 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.
Contains more Calcium +15.4%
Contains more Iron +65.7%
Contains more Phosphorus +104.1%
Contains more Potassium +221.4%
Contains less Sodium -87.5%
Equal in Magnesium - 24
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +15.4%
Contains more Iron +65.7%
Contains more Phosphorus +104.1%
Contains more Potassium +221.4%
Contains less Sodium -87.5%
Equal in Magnesium - 24
Equal in Selenium - 0.7

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 more Vitamin C +57.1%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +193.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +72.5%
Contains more Folate +353.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0%
Contains more Vitamin C +57.1%
Contains more Vitamin B1 +281%
Contains more Vitamin B2 +193.3%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +72.5%
Contains more Folate +353.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +152.4%
Contains more Fats +42.9%
Contains more Carbs +425.3%
Contains more Other +106.4%
Contains more Water +20.3%
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +152.4%
Contains more Fats +42.9%
Contains more Carbs +425.3%
Contains more Other +106.4%
Contains more Water +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +122.2%
Contains more Polyunsaturated fat +400%
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains less Saturated Fat -16.7%
Contains more Monounsaturated Fat +122.2%
Contains more 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.
Lotus root Pumpkin flowers
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lotus root Pumpkin flowers Opinion
Net carbs 12.33g 3.28g Lotus root
Protein 2.6g 1.03g Lotus root
Fats 0.1g 0.07g Lotus root
Carbs 17.23g 3.28g Lotus root
Calories 74kcal 15kcal Lotus root
Fiber 4.9g Lotus root
Calcium 45mg 39mg Lotus root
Iron 1.16mg 0.7mg Lotus root
Magnesium 23mg 24mg Pumpkin flowers
Phosphorus 100mg 49mg Lotus root
Potassium 556mg 173mg Lotus root
Sodium 40mg 5mg Pumpkin flowers
Zinc 0.39mg Lotus root
Copper 0.257mg Lotus root
Manganese 0.261mg Lotus root
Selenium 0.7µg 0.7µg
Vitamin A 0IU 1947IU Pumpkin flowers
Vitamin A RAE 0µg 97µg Pumpkin flowers
Vitamin C 44mg 28mg Lotus root
Vitamin B1 0.16mg 0.042mg Lotus root
Vitamin B2 0.22mg 0.075mg Lotus root
Vitamin B3 0.4mg 0.69mg Pumpkin flowers
Vitamin B5 0.377mg Lotus root
Vitamin B6 0.258mg Lotus root
Folate 13µg 59µg Pumpkin flowers
Tryptophan 0.02mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.094mg Lotus root
Methionine 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.03g 0.036g Lotus root
Monounsaturated Fat 0.02g 0.009g Lotus root
Polyunsaturated fat 0.02g 0.004g Lotus root

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Pumpkin flowers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Lotus root
25%
Pumpkin flowers
Minerals Daily Need Coverage Score
30%
Lotus root
10%
Pumpkin flowers

Comparison summary

Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Pumpkin flowers
Pumpkin flowers is lower in glycemic index (difference - 33)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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 flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.