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Acorn squash, cooked
Acorn squash, cooked2
VS
Lotus root, raw Leader
Lotus root, raw6

Lotus root, raw leads 6–2 · 8 categories decided · 1 tie

Acorn squash, cooked: 100 g · Lotus root, raw: 100 g.

The verdict

Lotus root, raw comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Acorn squash, cooked for less sodium and more magnesium.

Pick Lotus root, raw for more protein, more fiber, more potassium, more calcium, more iron and more vitamin C.

Evenly matched on saturated fat.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    74 kcal
  • Proteinmore is better
    1.12 g
    2.6 gWIN
  • Carbohydrate
    14.58 g
    17.23 g
  • Fibermore is better
    4.4 g
    4.9 gWIN
  • Total sugarsless is better
    —
    —
  • Total fat
    0.14 g
    0.1 g
  • Saturated fatless is better
    0.03 g
    0.03 g
  • Sodiumless is better
    WIN4 mg
    40 mg
  • Potassiummore is better
    437 mg
    556 mgWIN
  • Calciummore is better
    44 mg
    45 mgWIN
  • Ironmore is better
    0.93 mg
    1.16 mgWIN
  • Magnesiummore is better
    WIN43 mg
    23 mg
  • Vitamin Cmore is better
    10.8 mg
    44 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Lotus root, raw · Foodatron