Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Coconut
  5. Compare
  6. Coconut vs. Lotus seeds

Coconut vs. Lotus seeds — In-Depth Nutrition Comparison

Compare

What are the differences between Coconut and Lotus seeds?

  • Lotus seeds are richer than Coconut in Phosphorus, Vitamin B1, Vitamin B6, Magnesium, Manganese, Potassium, Folate, Calcium, and Iron.
  • Coconut's daily need coverage for Saturated Fat is 147% more.
  • The amount of Saturated Fat in Lotus seeds are lower.

We used Nuts, coconut meat, raw and Seeds, lotus seeds, dried types in this article.

Infographic

Coconut 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.
Coconut
Coconut
3
:
7
Lotus seeds
Lotus seeds
Contains more Copper +24.3%
Contains more Calcium +1064.3%
Contains more Iron +45.3%
Contains more Magnesium +556.3%
Contains more Phosphorus +454%
Contains more Potassium +284.3%
Contains less Sodium -75%
Contains more Manganese +54.5%
Equal in Zinc - 1.05
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Copper +24.3%
Contains more Calcium +1064.3%
Contains more Iron +45.3%
Contains more Magnesium +556.3%
Contains more Phosphorus +454%
Contains more Potassium +284.3%
Contains less Sodium -75%
Contains more Manganese +54.5%
Equal in Zinc - 1.05

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.
Coconut
Coconut
3
:
7
Lotus seeds
Lotus seeds
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +869.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +196.3%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B6 +1064.8%
Contains more Folate +300%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 +869.7%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +196.3%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B6 +1064.8%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
2
:
3
Lotus seeds
Lotus seeds
Contains more Fats +1600%
Contains more Water +231.9%
Contains more Protein +362.8%
Contains more Carbs +323.3%
Contains more Other +315.6%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 Fats +1600%
Contains more Water +231.9%
Contains more Protein +362.8%
Contains more Carbs +323.3%
Contains more Other +315.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
1
:
2
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +267.3%
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +218.6%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 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 +267.3%
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +218.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut Lotus seeds Opinion
Net carbs 6.23g 64.47g Lotus seeds
Protein 3.33g 15.41g Lotus seeds
Fats 33.49g 1.97g Coconut
Carbs 15.23g 64.47g Lotus seeds
Calories 354kcal 332kcal Coconut
Sugar 6.23g Lotus seeds
Fiber 9g Coconut
Calcium 14mg 163mg Lotus seeds
Iron 2.43mg 3.53mg Lotus seeds
Magnesium 32mg 210mg Lotus seeds
Phosphorus 113mg 626mg Lotus seeds
Potassium 356mg 1368mg Lotus seeds
Sodium 20mg 5mg Lotus seeds
Zinc 1.1mg 1.05mg Coconut
Copper 0.435mg 0.35mg Coconut
Manganese 1.5mg 2.318mg Lotus seeds
Selenium 10.1µg Coconut
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 0.64mg Lotus seeds
Vitamin B2 0.02mg 0.15mg Lotus seeds
Vitamin B3 0.54mg 1.6mg Lotus seeds
Vitamin B5 0.3mg 0.851mg Lotus seeds
Vitamin B6 0.054mg 0.629mg Lotus seeds
Folate 26µg 104µg Lotus seeds
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.221mg Lotus seeds
Threonine 0.121mg 0.747mg Lotus seeds
Isoleucine 0.131mg 0.765mg Lotus seeds
Leucine 0.247mg 1.215mg Lotus seeds
Lysine 0.147mg 0.985mg Lotus seeds
Methionine 0.062mg 0.267mg Lotus seeds
Phenylalanine 0.169mg 0.767mg Lotus seeds
Valine 0.202mg 0.991mg Lotus seeds
Histidine 0.077mg 0.43mg Lotus seeds
Saturated Fat 29.698g 0.33g Lotus seeds
Monounsaturated Fat 1.425g 0.388g Coconut
Polyunsaturated fat 0.366g 1.166g Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Lotus seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Coconut
Coconut vs Chestnut
Chestnut
Coconut
Coconut vs Cashew
Cashew
Coconut
Coconut vs Almond
Almond
Lotus seeds
Lotus seeds vs Lotus root
Lotus root
Lotus seeds
Lotus seeds vs Pumpkin seed
Pumpkin seed
Lotus seeds
Lotus seeds vs Radish seeds
Radish seeds

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%
Coconut
42%
Lotus seeds
Minerals Daily Need Coverage Score
63%
Coconut
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 29.368g)
Which food is lower in glycemic index?
Lotus seeds
Lotus seeds is lower in glycemic index (difference - 14)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.6)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.