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.

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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.

Lotus root

Winter melon

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.

Lotus root

Winter melon

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 ~0µg

~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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	44mg	13mg	34%
Copper	0.257mg	0.023mg	26%
Vitamin B6	0.258mg	0.035mg	17%
Potassium	556mg	6mg	16%
Phosphorus	100mg	19mg	12%
Vitamin B1	0.16mg	0.04mg	10%
Iron	1.16mg	0.4mg	10%
Manganese	0.261mg	0.058mg	9%
Vitamin B2	0.22mg	0.11mg	8%
Fiber	4.9g	2.9g	8%
Vitamin B5	0.377mg	0.133mg	5%
Carbs	17.23g	3g	5%
Protein	2.6g	0.4g	4%
Calories	74kcal	13kcal	3%
Sodium	40mg	111mg	3%
Calcium	45mg	19mg	3%
Magnesium	23mg	10mg	3%
Zinc	0.39mg	0.61mg	2%
Folate	13µg	5µg	2%
Selenium	0.7µg	0.2µg	1%
Fats	0.1g	0.2g	0%
Net carbs	12.33g	0.1g	N/A
Vitamin B3	0.4mg	0.4mg	0%
Saturated fat	0.03g	0.016g	0%
Monounsaturated fat	0.02g	0.037g	0%
Polyunsaturated fat	0.02g	0.087g	0%
Tryptophan	0.02mg	0.002mg	0%
Threonine	0.051mg		0%
Isoleucine	0.054mg		0%
Leucine	0.069mg		0%
Lysine	0.094mg	0.009mg	0%
Methionine	0.022mg	0.003mg	0%
Phenylalanine	0.047mg		0%
Valine	0.055mg		0%
Histidine	0.038mg		0%