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  6. Cashew vs. Lotus seeds

Cashew vs. Lotus seeds — In-Depth Nutrition Comparison

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Significant differences between Cashew and Lotus seeds

  • Cashew has more Copper, Zinc, Iron, and Magnesium, however, Lotus seeds are richer in Manganese, Potassium, Folate, Vitamin B1, and Vitamin B6.
  • Cashew covers your daily Copper needs 205% more than Lotus seeds.
  • Lotus seeds have 24 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Lotus seeds have 0.33g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Seeds, lotus seeds, dried.

Infographic

Cashew vs Lotus seeds 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.
Cashew
Cashew
5
:
5
Lotus seeds
Lotus seeds
Contains more Iron +89.2%
Contains more Magnesium +39%
Contains more Zinc +450.5%
Contains more Copper +527.1%
Contains more Calcium +340.5%
Contains more Potassium +107.3%
Contains less Sodium -58.3%
Contains more Manganese +40.1%
Equal in Phosphorus - 626
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Iron +89.2%
Contains more Magnesium +39%
Contains more Zinc +450.5%
Contains more Copper +527.1%
Contains more Calcium +340.5%
Contains more Potassium +107.3%
Contains less Sodium -58.3%
Contains more Manganese +40.1%
Equal in Phosphorus - 626

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.
Cashew
Cashew
4
:
6
Lotus seeds
Lotus seeds
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B3 +50.7%
Contains more Vitamin B6 +50.8%
Contains more Folate +316%
Equal in Vitamin B5 - 0.851
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Lotus seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +158.6%
Contains more Vitamin B3 +50.7%
Contains more Vitamin B6 +50.8%
Contains more Folate +316%
Equal in Vitamin B5 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Lotus seeds
Lotus seeds
Contains more Protein +18.2%
Contains more Fats +2125.9%
Contains more Carbs +113.5%
Contains more Water +172.3%
Contains more Other +57.1%
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Lotus seeds
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
Contains more Protein +18.2%
Contains more Fats +2125.9%
Contains more Carbs +113.5%
Contains more Water +172.3%
Contains more Other +57.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +6033.2%
Contains more Polyunsaturated fat +572.8%
Contains less Saturated Fat -95.8%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Contains more Monounsaturated Fat +6033.2%
Contains more Polyunsaturated fat +572.8%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Lotus seeds Opinion
Net carbs 26.89g 64.47g Lotus seeds
Protein 18.22g 15.41g Cashew
Fats 43.85g 1.97g Cashew
Carbs 30.19g 64.47g Lotus seeds
Calories 553kcal 332kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Lotus seeds
Fiber 3.3g Cashew
Calcium 37mg 163mg Lotus seeds
Iron 6.68mg 3.53mg Cashew
Magnesium 292mg 210mg Cashew
Phosphorus 593mg 626mg Lotus seeds
Potassium 660mg 1368mg Lotus seeds
Sodium 12mg 5mg Lotus seeds
Zinc 5.78mg 1.05mg Cashew
Copper 2.195mg 0.35mg Cashew
Manganese 1.655mg 2.318mg Lotus seeds
Selenium 19.9µg Cashew
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.64mg Lotus seeds
Vitamin B2 0.058mg 0.15mg Lotus seeds
Vitamin B3 1.062mg 1.6mg Lotus seeds
Vitamin B5 0.864mg 0.851mg Cashew
Vitamin B6 0.417mg 0.629mg Lotus seeds
Folate 25µg 104µg Lotus seeds
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.221mg Cashew
Threonine 0.688mg 0.747mg Lotus seeds
Isoleucine 0.789mg 0.765mg Cashew
Leucine 1.472mg 1.215mg Cashew
Lysine 0.928mg 0.985mg Lotus seeds
Methionine 0.362mg 0.267mg Cashew
Phenylalanine 0.951mg 0.767mg Cashew
Valine 1.094mg 0.991mg Cashew
Histidine 0.456mg 0.43mg Cashew
Saturated Fat 7.783g 0.33g Lotus seeds
Monounsaturated Fat 23.797g 0.388g Cashew
Polyunsaturated fat 7.845g 1.166g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Lotus seeds
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
34%
Cashew
42%
Lotus seeds
Minerals Daily Need Coverage Score
200%
Cashew
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 7.453g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.