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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 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.

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.
Summer squash
Summer squash
1
:
9
Lotus root
Lotus root
Contains less Sodium -95%
Contains more Calcium +200%
Contains more Iron +231.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +163.2%
Contains more Potassium +112.2%
Contains more Zinc +34.5%
Contains more Copper +403.9%
Contains more Manganese +49.1%
Contains more Selenium +250%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains less Sodium -95%
Contains more Calcium +200%
Contains more Iron +231.4%
Contains more Magnesium +35.3%
Contains more Phosphorus +163.2%
Contains more Potassium +112.2%
Contains more Zinc +34.5%
Contains more Copper +403.9%
Contains more Manganese +49.1%
Contains more Selenium +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.
Summer squash
Summer squash
5
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%
Contains more Folate +123.1%
Contains more Vitamin C +158.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +54.9%
Contains more Vitamin B5 +143.2%
Contains more Vitamin B6 +18.3%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 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%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +21.8%
Contains more Folate +123.1%
Contains more Vitamin C +158.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B2 +54.9%
Contains more Vitamin B5 +143.2%
Contains more Vitamin B6 +18.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
2
:
3
Lotus root
Lotus root
Contains more Fats +80%
Contains more Water +19.6%
Contains more Protein +114.9%
Contains more Carbs +414.3%
Contains more Other +56.5%
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
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
Contains more Fats +80%
Contains more Water +19.6%
Contains more Protein +114.9%
Contains more Carbs +414.3%
Contains more Other +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Summer squash
Summer squash
1
:
2
Lotus root
Lotus root
Contains more Polyunsaturated fat +345%
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +25%
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Polyunsaturated fat +345%
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Summer squash Lotus root
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 Summer squash Lotus root Opinion
Net carbs 2.25g 12.33g Lotus root
Protein 1.21g 2.6g Lotus root
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 17.23g Lotus root
Calories 16kcal 74kcal Lotus root
Fructose 0.95g Summer squash
Sugar 2.2g Lotus root
Fiber 1.1g 4.9g Lotus root
Calcium 15mg 45mg Lotus root
Iron 0.35mg 1.16mg Lotus root
Magnesium 17mg 23mg Lotus root
Phosphorus 38mg 100mg Lotus root
Potassium 262mg 556mg Lotus root
Sodium 2mg 40mg Summer squash
Zinc 0.29mg 0.39mg Lotus root
Copper 0.051mg 0.257mg Lotus root
Manganese 0.175mg 0.261mg Lotus root
Selenium 0.2µg 0.7µg Lotus root
Vitamin A 200IU 0IU Summer squash
Vitamin A RAE 10µg 0µg Summer squash
Vitamin E 0.12mg Summer squash
Vitamin C 17mg 44mg Lotus root
Vitamin B1 0.048mg 0.16mg Lotus root
Vitamin B2 0.142mg 0.22mg Lotus root
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.377mg Lotus root
Vitamin B6 0.218mg 0.258mg Lotus root
Folate 29µg 13µg Summer squash
Vitamin K 3µg Summer squash
Tryptophan 0.011mg 0.02mg Lotus root
Threonine 0.028mg 0.051mg Lotus root
Isoleucine 0.042mg 0.054mg Lotus root
Leucine 0.069mg 0.069mg
Lysine 0.065mg 0.094mg Lotus root
Methionine 0.017mg 0.022mg Lotus root
Phenylalanine 0.041mg 0.047mg Lotus root
Valine 0.053mg 0.055mg Lotus root
Histidine 0.025mg 0.038mg Lotus root
Saturated Fat 0.044g 0.03g Lotus root
Monounsaturated Fat 0.016g 0.02g Lotus root
Polyunsaturated fat 0.089g 0.02g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Lotus root
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
18%
Summer squash
28%
Lotus root
Minerals Daily Need Coverage Score
12%
Summer squash
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 2.2g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.014g)
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. 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.