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  6. Lotus seeds vs. Cashew

Lotus seeds vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between Lotus seeds and Cashew

  • Lotus seeds have more Manganese, Potassium, Folate, Vitamin B1, and Vitamin B6, however, Cashew is richer in Copper, Zinc, Iron, and Magnesium.
  • Cashew covers your daily Copper needs 205% more than Lotus seeds.
  • Cashew has 4 times less Folate than Lotus seeds. Lotus seeds have 104µg of Folate, while Cashew has 25µg.
  • Lotus seeds contain less Saturated Fat.

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

Infographic

Lotus seeds vs Cashew 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.
Lotus seeds
Lotus seeds
5
:
5
Cashew
Cashew
Contains more Calcium +340.5%
Contains more Potassium +107.3%
Contains less Sodium -58.3%
Contains more Manganese +40.1%
Contains more Iron +89.2%
Contains more Magnesium +39%
Contains more Zinc +450.5%
Contains more Copper +527.1%
Equal in Phosphorus - 593
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +340.5%
Contains more Potassium +107.3%
Contains less Sodium -58.3%
Contains more Manganese +40.1%
Contains more Iron +89.2%
Contains more Magnesium +39%
Contains more Zinc +450.5%
Contains more Copper +527.1%
Equal in Phosphorus - 593

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.
Lotus seeds
Lotus seeds
6
:
4
Cashew
Cashew
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%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.864
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%
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%
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%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.864

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
3
:
2
Cashew
Cashew
Contains more Carbs +113.5%
Contains more Water +172.3%
Contains more Other +57.1%
Contains more Protein +18.2%
Contains more Fats +2125.9%
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
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
Contains more Carbs +113.5%
Contains more Water +172.3%
Contains more Other +57.1%
Contains more Protein +18.2%
Contains more Fats +2125.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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