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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
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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 ~0µg
~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

All nutrients comparison - raw data values

Nutrient Winter melon Lotus root DV% diff.
Vitamin C 13mg 44mg 34%
Copper 0.023mg 0.257mg 26%
Vitamin B6 0.035mg 0.258mg 17%
Potassium 6mg 556mg 16%
Phosphorus 19mg 100mg 12%
Vitamin B1 0.04mg 0.16mg 10%
Iron 0.4mg 1.16mg 10%
Manganese 0.058mg 0.261mg 9%
Vitamin B2 0.11mg 0.22mg 8%
Fiber 2.9g 4.9g 8%
Vitamin B5 0.133mg 0.377mg 5%
Carbs 3g 17.23g 5%
Protein 0.4g 2.6g 4%
Calories 13kcal 74kcal 3%
Sodium 111mg 40mg 3%
Calcium 19mg 45mg 3%
Magnesium 10mg 23mg 3%
Zinc 0.61mg 0.39mg 2%
Folate 5µg 13µg 2%
Selenium 0.2µg 0.7µg 1%
Fats 0.2g 0.1g 0%
Net carbs 0.1g 12.33g N/A
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.016g 0.03g 0%
Monounsaturated fat 0.037g 0.02g 0%
Polyunsaturated fat 0.087g 0.02g 0%
Tryptophan 0.002mg 0.02mg 0%
Threonine 0.051mg 0%
Isoleucine 0.054mg 0%
Leucine 0.069mg 0%
Lysine 0.009mg 0.094mg 0%
Methionine 0.003mg 0.022mg 0%
Phenylalanine 0.047mg 0%
Valine 0.055mg 0%
Histidine 0.038mg 0%

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%

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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. 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.