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  6. Wax gourd vs. Lotus root

Wax gourd vs. Lotus root — In-Depth Nutrition Comparison

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How are Wax gourd and Lotus root different?

  • Lotus root is higher than Wax gourd in Vitamin C, Copper, Vitamin B6, Vitamin B2, Potassium, Fiber, Phosphorus, Vitamin B1, Iron, and Manganese.
  • Lotus root covers your daily need of Vitamin C 37% more than Wax gourd.

Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt and Lotus root, raw types were used in this article.

Infographic

Wax gourd 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.
Wax gourd
Wax gourd
1
:
9
Lotus root
Lotus root
Contains more Zinc +51.3%
Contains more Calcium +150%
Contains more Iron +205.3%
Contains more Magnesium +130%
Contains more Phosphorus +488.2%
Contains more Potassium +11020%
Contains less Sodium -62.6%
Contains more Copper +1068.2%
Contains more Manganese +366.1%
Contains more Selenium +250%
Wax gourd
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 8% 1% 14% 17% 8% 8% 2%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Zinc +51.3%
Contains more Calcium +150%
Contains more Iron +205.3%
Contains more Magnesium +130%
Contains more Phosphorus +488.2%
Contains more Potassium +11020%
Contains less Sodium -62.6%
Contains more Copper +1068.2%
Contains more Manganese +366.1%
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.
Wax gourd
Wax gourd
2
:
7
Lotus root
Lotus root
Contains more Vitamin C +319%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +21900%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +706.3%
Contains more Folate +225%
Equal in Vitamin B3 - 0.4
Wax gourd
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 35% 9% 1% 8% 8% 8% 3% 0% 7%
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 C +319%
Contains more Vitamin B1 +370.6%
Contains more Vitamin B2 +21900%
Contains more Vitamin B5 +211.6%
Contains more Vitamin B6 +706.3%
Contains more Folate +225%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wax gourd
Wax gourd
2
:
3
Lotus root
Lotus root
Contains more Fats +100%
Contains more Water +21.4%
Contains more Protein +550%
Contains more Carbs +466.8%
Contains more Other +223.3%
Wax gourd
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 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 +100%
Contains more Water +21.4%
Contains more Protein +550%
Contains more Carbs +466.8%
Contains more Other +223.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wax gourd
Wax gourd
3
:
0
Lotus root
Lotus root
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +340%
Wax gourd
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.088 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains less Saturated Fat -46.7%
Contains more Monounsaturated Fat +85%
Contains more Polyunsaturated fat +340%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wax gourd Lotus root
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wax gourd Lotus root Opinion
Net carbs 2.04g 12.33g Lotus root
Protein 0.4g 2.6g Lotus root
Fats 0.2g 0.1g Wax gourd
Carbs 3.04g 17.23g Lotus root
Calories 14kcal 74kcal Lotus root
Sugar 1.18g Lotus root
Fiber 1g 4.9g Lotus root
Calcium 18mg 45mg Lotus root
Iron 0.38mg 1.16mg Lotus root
Magnesium 10mg 23mg Lotus root
Phosphorus 17mg 100mg Lotus root
Potassium 5mg 556mg Lotus root
Sodium 107mg 40mg Lotus root
Zinc 0.59mg 0.39mg Wax gourd
Copper 0.022mg 0.257mg Lotus root
Manganese 0.056mg 0.261mg Lotus root
Selenium 0.2µg 0.7µg Lotus root
Vitamin E 0.08mg Wax gourd
Vitamin C 10.5mg 44mg Lotus root
Vitamin B1 0.034mg 0.16mg Lotus root
Vitamin B2 0.001mg 0.22mg Lotus root
Vitamin B3 0.384mg 0.4mg Lotus root
Vitamin B5 0.121mg 0.377mg Lotus root
Vitamin B6 0.032mg 0.258mg Lotus root
Folate 4µg 13µg Lotus root
Vitamin K 2.8µg Wax gourd
Tryptophan 0.002mg 0.02mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.009mg 0.094mg Lotus root
Methionine 0.003mg 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.016g 0.03g Wax gourd
Monounsaturated Fat 0.037g 0.02g Wax gourd
Polyunsaturated fat 0.088g 0.02g Wax gourd

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wax gourd 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
6%
Wax gourd
28%
Lotus root
Minerals Daily Need Coverage Score
8%
Wax gourd
30%
Lotus root

Comparison summary

Which food is lower in Saturated Fat?
Wax gourd
Wax gourd is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Wax gourd
Wax gourd is lower in glycemic index (difference - 33)
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 67mg)
Which food is richer in minerals?
Lotus root
Lotus root is relatively richer in minerals
Which food is richer in vitamins?
Lotus root
Lotus root is relatively richer in vitamins
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 ($)

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. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.