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  6. Lotus root vs. Wax gourd

Lotus root vs. Wax gourd — In-Depth Nutrition Comparison

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How are Lotus root and Wax gourd different?

  • Lotus root is higher than Wax gourd in Vitamin C, Copper, Vitamin B6, Vitamin B2, Potassium, Fiber, Phosphorus, Vitamin B1, Iron, and Manganese.
  • Lotus root covers your daily need of Vitamin C 37% more than Wax gourd.
  • Lotus root contains 220 times more Vitamin B2 than Wax gourd. Lotus root contains 0.22mg of Vitamin B2, while Wax gourd contains 0.001mg.

Lotus root, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt types were used in this article.

Infographic

Lotus root vs Wax 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.
Lotus root
Lotus root
9
:
1
Wax gourd
Wax gourd
Contains more Calcium +150%
Contains more Iron +205.3%
Contains more Magnesium +130%
Contains more Phosphorus +488.2%
Contains more Potassium +11020%
Contains less Sodium -62.6%
Contains more Copper +1068.2%
Contains more Manganese +366.1%
Contains more Selenium +250%
Contains more Zinc +51.3%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Contains more Calcium +150%
Contains more Iron +205.3%
Contains more Magnesium +130%
Contains more Phosphorus +488.2%
Contains more Potassium +11020%
Contains less Sodium -62.6%
Contains more Copper +1068.2%
Contains more Manganese +366.1%
Contains more Selenium +250%
Contains more Zinc +51.3%

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.
Lotus root
Lotus root
7
:
2
Wax gourd
Wax gourd
Contains more Vitamin C +319%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +21900%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +706.3%
Contains more Folate +225%
Equal in Vitamin B3 - 0.384
Lotus root
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%
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
Contains more Vitamin C +319%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +21900%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +706.3%
Contains more Folate +225%
Equal in Vitamin B3 - 0.384

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Wax gourd
Wax gourd
Contains more Protein +550%
Contains more Carbs +466.8%
Contains more Other +223.3%
Contains more Fats +100%
Contains more Water +21.4%
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more Protein +550%
Contains more Carbs +466.8%
Contains more Other +223.3%
Contains more Fats +100%
Contains more Water +21.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
0
:
3
Wax gourd
Wax gourd
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +340%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +340%

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 Wax gourd
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lotus root Wax gourd Opinion
Net carbs 12.33g 2.04g Lotus root
Protein 2.6g 0.4g Lotus root
Fats 0.1g 0.2g Wax gourd
Carbs 17.23g 3.04g Lotus root
Calories 74kcal 14kcal Lotus root
Sugar 1.18g Lotus root
Fiber 4.9g 1g Lotus root
Calcium 45mg 18mg Lotus root
Iron 1.16mg 0.38mg Lotus root
Magnesium 23mg 10mg Lotus root
Phosphorus 100mg 17mg Lotus root
Potassium 556mg 5mg Lotus root
Sodium 40mg 107mg Lotus root
Zinc 0.39mg 0.59mg Wax gourd
Copper 0.257mg 0.022mg Lotus root
Manganese 0.261mg 0.056mg Lotus root
Selenium 0.7µg 0.2µg Lotus root
Vitamin E 0.08mg Wax gourd
Vitamin C 44mg 10.5mg Lotus root
Vitamin B1 0.16mg 0.034mg Lotus root
Vitamin B2 0.22mg 0.001mg Lotus root
Vitamin B3 0.4mg 0.384mg Lotus root
Vitamin B5 0.377mg 0.121mg Lotus root
Vitamin B6 0.258mg 0.032mg Lotus root
Folate 13µg 4µg Lotus root
Vitamin K 2.8µg Wax gourd
Tryptophan 0.02mg 0.002mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.094mg 0.009mg Lotus root
Methionine 0.022mg 0.003mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.03g 0.016g Wax gourd
Monounsaturated Fat 0.02g 0.037g Wax gourd
Polyunsaturated fat 0.02g 0.088g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Wax gourd
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
6%
Wax gourd
Minerals Daily Need Coverage Score
30%
Lotus root
8%
Wax gourd

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 67mg)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food is richer in vitamins?
Lotus root
Lotus root is relatively richer in vitamins
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 ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.