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  6. Lotus root vs. Zucchini

Lotus root vs. Zucchini — In-Depth Nutrition Comparison

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Differences between lotus root and zucchini

  • Zucchini contains less vitamin C, copper, fiber, iron, vitamin B2, vitamin B1, phosphorus, potassium, and vitamin B6 than lotus root.
  • Lotus root's daily need coverage for vitamin C is 29% higher.
  • Zucchini contains 5 times less fiber than lotus root. Lotus root contains 4.9g of fiber, while zucchini contains 1g.
  • Zucchini has a lower glycemic index. The glycemic index of zucchini is 15, while the glycemic index of lotus root is 33.

The food types used in this comparison are Lotus root, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Lotus root vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +27.8%
Contains more CalciumCalcium +181.3%
Contains more PotassiumPotassium +113%
Contains more IronIron +213.5%
Contains more CopperCopper +384.9%
Contains more ZincZinc +21.9%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +47.5%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -80%

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +145.8%
Contains more Vitamin B1Vitamin B1 +255.6%
Contains more Vitamin B2Vitamin B2 +134%
Contains more Vitamin B5Vitamin B5 +84.8%
Contains more Vitamin B6Vitamin B6 +58.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more FolateFolate +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus root Zucchini DV% diff.
Vitamin C 44mg 17.9mg 29%
Copper 0.257mg 0.053mg 23%
Fiber 4.9g 1g 16%
Vitamin B2 0.22mg 0.094mg 10%
Iron 1.16mg 0.37mg 10%
Vitamin B1 0.16mg 0.045mg 10%
Potassium 556mg 261mg 9%
Phosphorus 100mg 38mg 9%
Vitamin B6 0.258mg 0.163mg 7%
Carbs 17.23g 3.11g 5%
Manganese 0.261mg 0.177mg 4%
Vitamin K 4.3µg 4%
Folate 13µg 24µg 3%
Vitamin B5 0.377mg 0.204mg 3%
Protein 2.6g 1.21g 3%
Calories 74kcal 17kcal 3%
Calcium 45mg 16mg 3%
Fructose 1.38g 2%
Choline 9.5mg 2%
Vitamin A 0µg 10µg 1%
Sodium 40mg 8mg 1%
Selenium 0.7µg 0.2µg 1%
Zinc 0.39mg 0.32mg 1%
Magnesium 23mg 18mg 1%
Vitamin E 0.12mg 1%
Fats 0.1g 0.32g 0%
Net carbs 12.33g 2.11g N/A
Sugar 2.5g N/A
Vitamin B3 0.4mg 0.451mg 0%
Saturated fat 0.03g 0.084g 0%
Monounsaturated fat 0.02g 0.011g 0%
Polyunsaturated fat 0.02g 0.091g 0%
Tryptophan 0.02mg 0.01mg 0%
Threonine 0.051mg 0.029mg 0%
Isoleucine 0.054mg 0.044mg 0%
Leucine 0.069mg 0.071mg 0%
Lysine 0.094mg 0.067mg 0%
Methionine 0.022mg 0.018mg 0%
Phenylalanine 0.047mg 0.043mg 0%
Valine 0.055mg 0.054mg 0%
Histidine 0.038mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +114.9%
Contains more CarbsCarbs +454%
Contains more OtherOther +70.2%
Contains more FatsFats +220%
Contains more WaterWater +19.8%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Mono. FatMonounsaturated fat +81.8%
Contains more Poly. FatPolyunsaturated fat +355%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.