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  6. Lotus root vs. Winter squash

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

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How are Lotus root and Winter squash different?

  • Lotus root is richer in Vitamin C, Copper, Vitamin B1, Vitamin B2, Phosphorus, Potassium, Iron, Fiber, and Vitamin B6, while Winter squash is higher in Vitamin A RAE.
  • Lotus root covers your daily need of Vitamin C 38% more than Winter squash.
  • Lotus root contains 10 times more Vitamin B1 than Winter squash. Lotus root contains 0.16mg of Vitamin B1, while Winter squash contains 0.016mg.

Lotus root, raw and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Lotus root vs Winter squash 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
Winter squash
Winter squash
Contains more Calcium +104.5%
Contains more Iron +163.6%
Contains more Magnesium +76.9%
Contains more Phosphorus +426.3%
Contains more Potassium +130.7%
Contains more Zinc +77.3%
Contains more Copper +213.4%
Contains more Manganese +39.6%
Contains more Selenium +75%
Contains less Sodium -97.5%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +104.5%
Contains more Iron +163.6%
Contains more Magnesium +76.9%
Contains more Phosphorus +426.3%
Contains more Potassium +130.7%
Contains more Zinc +77.3%
Contains more Copper +213.4%
Contains more Manganese +39.6%
Contains more Selenium +75%
Contains less 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.
Lotus root
Lotus root
5
:
5
Winter squash
Winter squash
Contains more Vitamin C +358.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +228.4%
Contains more Vitamin B5 +61.1%
Contains more Vitamin B6 +60.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Folate +53.8%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +358.3%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +228.4%
Contains more Vitamin B5 +61.1%
Contains more Vitamin B6 +60.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +23.8%
Contains more Folate +53.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus root
Lotus root
3
:
2
Winter squash
Winter squash
Contains more Protein +192.1%
Contains more Carbs +94.7%
Contains more Other +38.6%
Contains more Fats +250%
Contains more Water +12.8%
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
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +192.1%
Contains more Carbs +94.7%
Contains more Other +38.6%
Contains more Fats +250%
Contains more Water +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus root
Lotus root
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +635%
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -58.3%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +635%

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

All nutrients comparison - raw data values

Nutrient Lotus root Winter squash Opinion
Net carbs 12.33g 6.05g Lotus root
Protein 2.6g 0.89g Lotus root
Fats 0.1g 0.35g Winter squash
Carbs 17.23g 8.85g Lotus root
Calories 74kcal 37kcal Lotus root
Sugar 3.3g Lotus root
Fiber 4.9g 2.8g Lotus root
Calcium 45mg 22mg Lotus root
Iron 1.16mg 0.44mg Lotus root
Magnesium 23mg 13mg Lotus root
Phosphorus 100mg 19mg Lotus root
Potassium 556mg 241mg Lotus root
Sodium 40mg 1mg Winter squash
Zinc 0.39mg 0.22mg Lotus root
Copper 0.257mg 0.082mg Lotus root
Manganese 0.261mg 0.187mg Lotus root
Selenium 0.7µg 0.4µg Lotus root
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 44mg 9.6mg Lotus root
Vitamin B1 0.16mg 0.016mg Lotus root
Vitamin B2 0.22mg 0.067mg Lotus root
Vitamin B3 0.4mg 0.495mg Winter squash
Vitamin B5 0.377mg 0.234mg Lotus root
Vitamin B6 0.258mg 0.161mg Lotus root
Folate 13µg 20µg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.02mg 0.013mg Lotus root
Threonine 0.051mg 0.027mg Lotus root
Isoleucine 0.054mg 0.035mg Lotus root
Leucine 0.069mg 0.05mg Lotus root
Lysine 0.094mg 0.033mg Lotus root
Methionine 0.022mg 0.011mg Lotus root
Phenylalanine 0.047mg 0.035mg Lotus root
Valine 0.055mg 0.038mg Lotus root
Histidine 0.038mg 0.017mg Lotus root
Saturated Fat 0.03g 0.072g Lotus root
Monounsaturated Fat 0.02g 0.026g Winter squash
Polyunsaturated fat 0.02g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus root Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
30%
Lotus root
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 3.3g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.042g)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.