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  6. Lotus seeds vs. Coconut

Lotus seeds vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Lotus seeds and Coconut?

  • 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.
  • Lotus seeds have 12 times more Vitamin B6 than Coconut. While Lotus seeds have 0.629mg of Vitamin B6, Coconut has only 0.054mg.
  • The amount of Saturated Fat in Lotus seeds are lower.

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

Infographic

Lotus seeds vs Coconut 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
7
:
3
Coconut
Coconut
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%
Contains more Copper +24.3%
Equal in Zinc - 1.1
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
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%
Contains more Copper +24.3%
Equal in Zinc - 1.1

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
7
:
3
Coconut
Coconut
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%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
3
:
2
Coconut
Coconut
Contains more Protein +362.8%
Contains more Carbs +323.3%
Contains more Other +315.6%
Contains more Fats +1600%
Contains more Water +231.9%
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
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
Contains more Protein +362.8%
Contains more Carbs +323.3%
Contains more Other +315.6%
Contains more Fats +1600%
Contains more Water +231.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
2
:
1
Coconut
Coconut
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +218.6%
Contains more Monounsaturated Fat +267.3%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -98.9%
Contains more Polyunsaturated fat +218.6%
Contains more Monounsaturated Fat +267.3%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Coconut
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
8%
Coconut
Minerals Daily Need Coverage Score
117%
Lotus seeds
63%
Coconut

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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.