Lotus root vs Squash
Nutrition comparison per 100 g serving
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Lotus root wins in 19 out of 29 nutrient categories
Lotus root: 19
vs
Squash: 7
(3 ties)
Overview
| Nutrient | Lotus root | Squash | Winner |
|---|---|---|---|
| Calories | 74 cal | 30 cal | |
| Protein | 2.6 g | 1.5 g | |
| Carbs | 17.2 g | 6.5 g | |
| Fat | 0.1 g | 0.4 g | |
| Fiber | 4.9 g | 2.9 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Lotus root | Squash | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 8.7 MG | |
| Folate, total | 13 UG | 10 UG | |
| Niacin | 0.4 MG | 0.3 MG | |
| Pantothenic acid | 0.4 MG | 0.3 MG | |
| Riboflavin | 0.2 MG | 0.0 MG | |
| Thiamin | 0.2 MG | 0.0 MG | |
| Vitamin A, RAE | 0 UG | 200 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 44 MG | 6.5 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 0 UG | 1 UG |
Minerals
| Mineral | Lotus root | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 45 MG | 10 MG | |
| Copper, Cu | 0.3 MG | 0.0 MG | |
| Iron, Fe | 1.2 MG | 0.3 MG | |
| Magnesium, Mg | 23 MG | 13 MG | |
| Manganese, Mn | 0.3 MG | 0.1 MG | |
| Phosphorus, P | 100 MG | 14 MG | |
| Potassium, K | 556 MG | 214 MG | |
| Selenium, Se | 0.7 UG | 0.3 UG | |
| Sodium, Na | 40 MG | 241 MG | |
| Zinc, Zn | 0.4 MG | 0.1 MG |