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  6. Summer squash vs. Lotus root

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

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A recap on the differences between summer squash and lotus root

  • Summer squash has less vitamin C, copper, fiber, iron, vitamin B1, phosphorus, potassium, and vitamin B2.
  • Lotus root covers your daily vitamin C needs 30% more than summer squash.
  • Lotus root contains 2 times less folate than summer squash. Summer squash contains 29µg of folate, while lotus root contains 13µg.
  • The glycemic index of lotus root is higher.

Food varieties used in this article are Squash, summer, all varieties, raw and Lotus root, raw.

Infographic

Summer squash vs Lotus root 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +35.3%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +112.2%
Contains more IronIron +231.4%
Contains more CopperCopper +403.9%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +163.2%
Contains more ManganeseManganese +49.1%
Contains more SeleniumSelenium +250%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22%
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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +123.1%
Contains more Vitamin CVitamin C +158.8%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +18.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Lotus root DV% diff.
Vitamin C 17mg 44mg 30%
Copper 0.051mg 0.257mg 23%
Fiber 1.1g 4.9g 15%
Iron 0.35mg 1.16mg 10%
Potassium 262mg 556mg 9%
Phosphorus 38mg 100mg 9%
Vitamin B1 0.048mg 0.16mg 9%
Vitamin B2 0.142mg 0.22mg 6%
Carbs 3.35g 17.23g 5%
Manganese 0.175mg 0.261mg 4%
Vitamin B5 0.155mg 0.377mg 4%
Folate 29µg 13µg 4%
Calories 16kcal 74kcal 3%
Protein 1.21g 2.6g 3%
Calcium 15mg 45mg 3%
Vitamin B6 0.218mg 0.258mg 3%
Vitamin K 3µg 3%
Sodium 2mg 40mg 2%
Magnesium 17mg 23mg 1%
Zinc 0.29mg 0.39mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.12mg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B3 0.487mg 0.4mg 1%
Choline 6.7mg 1%
Fructose 0.95g 1%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 12.33g N/A
Sugar 2.2g N/A
Saturated fat 0.044g 0.03g 0%
Monounsaturated fat 0.016g 0.02g 0%
Polyunsaturated fat 0.089g 0.02g 0%
Tryptophan 0.011mg 0.02mg 0%
Threonine 0.028mg 0.051mg 0%
Isoleucine 0.042mg 0.054mg 0%
Leucine 0.069mg 0.069mg 0%
Lysine 0.065mg 0.094mg 0%
Methionine 0.017mg 0.022mg 0%
Phenylalanine 0.041mg 0.047mg 0%
Valine 0.053mg 0.055mg 0%
Histidine 0.025mg 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more FatsFats +80%
Contains more WaterWater +19.6%
Contains more ProteinProtein +114.9%
Contains more CarbsCarbs +414.3%
Contains more OtherOther +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
43% 29% 29%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Poly. FatPolyunsaturated fat +345%
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +25%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.