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  6. Lotus root vs. Winter melon

Lotus root vs. Winter melon — In-Depth Nutrition Comparison

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What are the differences between Lotus root and Winter melon?

  • Lotus root is richer than Winter melon in Vitamin C, Copper, Vitamin B6, Potassium, Phosphorus, Vitamin B1, Iron, Manganese, Vitamin B2, and Fiber.
  • Lotus root's daily need coverage for Vitamin C is 34% more.
  • Lotus root has 93 times more Potassium than Winter melon. While Lotus root has 556mg of Potassium, Winter melon has only 6mg.

We used Lotus root, raw and Waxgourd, (chinese preserving melon), raw types in this article.

Infographic

Lotus root vs Winter melon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +9166.7%
Contains more IronIron +190%
Contains more CopperCopper +1017.4%
Contains more PhosphorusPhosphorus +426.3%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +350%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +56.4%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +238.5%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin B6Vitamin B6 +637.1%
Contains more FolateFolate +160%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +550%
Contains more CarbsCarbs +474.3%
Contains more OtherOther +223.3%
Contains more FatsFats +100%
Contains more WaterWater +21.5%

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
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated Fat -46.7%
Contains more Mono. FatMonounsaturated Fat +85%
Contains more Poly. FatPolyunsaturated fat +335%

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 Winter melon
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lotus root Winter melon Opinion
Calories 74kcal 13kcal Lotus root
Protein 2.6g 0.4g Lotus root
Fats 0.1g 0.2g Winter melon
Vitamin C 44mg 13mg Lotus root
Net carbs 12.33g 0.1g Lotus root
Carbs 17.23g 3g Lotus root
Magnesium 23mg 10mg Lotus root
Calcium 45mg 19mg Lotus root
Potassium 556mg 6mg Lotus root
Iron 1.16mg 0.4mg Lotus root
Fiber 4.9g 2.9g Lotus root
Copper 0.257mg 0.023mg Lotus root
Zinc 0.39mg 0.61mg Winter melon
Phosphorus 100mg 19mg Lotus root
Sodium 40mg 111mg Lotus root
Manganese 0.261mg 0.058mg Lotus root
Selenium 0.7µg 0.2µg Lotus root
Vitamin B1 0.16mg 0.04mg Lotus root
Vitamin B2 0.22mg 0.11mg Lotus root
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.377mg 0.133mg Lotus root
Vitamin B6 0.258mg 0.035mg Lotus root
Folate 13µg 5µg Lotus root
Saturated Fat 0.03g 0.016g Winter melon
Monounsaturated Fat 0.02g 0.037g Winter melon
Polyunsaturated fat 0.02g 0.087g Winter melon
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Winter melon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Lotus root
8%
Winter melon
Minerals Daily Need Coverage Score
30%
Lotus root
8%
Winter melon

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 71mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.