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  6. Winter melon vs. Lotus root

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

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What are the differences between Winter melon and Lotus root?

  • Lotus root is richer than Winter melon in Vitamin C, Copper, Vitamin B6, Potassium, Phosphorus, Vitamin B1, Iron, Manganese, Vitamin B2, and Fiber.
  • Lotus root's daily need coverage for Vitamin C is 34% more.

We used Waxgourd, (chinese preserving melon), raw and Lotus root, raw types in this article.

Infographic

Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 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 more ZincZinc +56.4%
Contains more MagnesiumMagnesium +130%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +9166.7%
Contains more IronIron +190%
Contains more CopperCopper +1017.4%
Contains more PhosphorusPhosphorus +426.3%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +350%
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 Choline Choline 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +238.5%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +183.5%
Contains more Vitamin B6Vitamin B6 +637.1%
Contains more FolateFolate +160%
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +100%
Contains more WaterWater +21.5%
Contains more ProteinProtein +550%
Contains more CarbsCarbs +474.3%
Contains more OtherOther +223.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated Fat: Sat. Fat 0.016 g
Monounsaturated Fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 less Sat. FatSaturated Fat -46.7%
Contains more Mono. FatMonounsaturated Fat +85%
Contains more Poly. FatPolyunsaturated fat +335%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter melon Lotus root Opinion
Calories 13kcal 74kcal Lotus root
Protein 0.4g 2.6g Lotus root
Fats 0.2g 0.1g Winter melon
Vitamin C 13mg 44mg Lotus root
Net carbs 0.1g 12.33g Lotus root
Carbs 3g 17.23g Lotus root
Magnesium 10mg 23mg Lotus root
Calcium 19mg 45mg Lotus root
Potassium 6mg 556mg Lotus root
Iron 0.4mg 1.16mg Lotus root
Fiber 2.9g 4.9g Lotus root
Copper 0.023mg 0.257mg Lotus root
Zinc 0.61mg 0.39mg Winter melon
Phosphorus 19mg 100mg Lotus root
Sodium 111mg 40mg Lotus root
Manganese 0.058mg 0.261mg Lotus root
Selenium 0.2µg 0.7µg Lotus root
Vitamin B1 0.04mg 0.16mg Lotus root
Vitamin B2 0.11mg 0.22mg Lotus root
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.377mg Lotus root
Vitamin B6 0.035mg 0.258mg Lotus root
Folate 5µg 13µg Lotus root
Saturated Fat 0.016g 0.03g Winter melon
Monounsaturated Fat 0.037g 0.02g Winter melon
Polyunsaturated fat 0.087g 0.02g Winter melon
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Lotus root
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Winter melon
26%
Lotus root
Minerals Daily Need Coverage Score
8%
Winter melon
30%
Lotus root

Comparison summary

Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 71mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.