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  6. Lotus seeds vs. Pecan

Lotus seeds vs. Pecan — In-Depth Nutrition Comparison

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A recap on differences between Lotus seeds and Pecan

  • Lotus seeds have more Phosphorus, Vitamin B6, Potassium, Magnesium, Folate, and Iron, however, Pecan is higher in Manganese, Copper, and Zinc.
  • Pecan covers your daily Manganese needs 95% more than Lotus seeds.
  • Pecan contains 5 times less Folate than Lotus seeds. Lotus seeds contain 104µg of Folate, while Pecan contains 22µg.
  • Lotus seeds have less Saturated Fat.

Food varieties used in this article are Seeds, lotus seeds, dried and Nuts, pecans.

Infographic

Lotus seeds vs Pecan 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
Pecan
Pecan
Contains more Calcium +132.9%
Contains more Iron +39.5%
Contains more Magnesium +73.6%
Contains more Phosphorus +126%
Contains more Potassium +233.7%
Contains less Sodium -100%
Contains more Zinc +331.4%
Contains more Copper +242.9%
Contains more Manganese +94.1%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +132.9%
Contains more Iron +39.5%
Contains more Magnesium +73.6%
Contains more Phosphorus +126%
Contains more Potassium +233.7%
Contains less Sodium -100%
Contains more Zinc +331.4%
Contains more Copper +242.9%
Contains more Manganese +94.1%

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
4
:
6
Pecan
Pecan
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B6 +199.5%
Contains more Folate +372.7%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863
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%
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B6 +199.5%
Contains more Folate +372.7%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.66
Equal in Vitamin B5 - 0.863

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
4
:
1
Pecan
Pecan
Contains more Protein +68%
Contains more Carbs +365.2%
Contains more Water +302.3%
Contains more Other +169.6%
Contains more Fats +3553.3%
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
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +68%
Contains more Carbs +365.2%
Contains more Water +302.3%
Contains more Other +169.6%
Contains more Fats +3553.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Pecan
Pecan
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +10415.7%
Contains more Polyunsaturated fat +1753.7%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +10415.7%
Contains more Polyunsaturated fat +1753.7%

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 Pecan
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Pecan Opinion
Net carbs 64.47g 4.26g Lotus seeds
Protein 15.41g 9.17g Lotus seeds
Fats 1.97g 71.97g Pecan
Carbs 64.47g 13.86g Lotus seeds
Calories 332kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Lotus seeds
Fiber 9.6g Pecan
Calcium 163mg 70mg Lotus seeds
Iron 3.53mg 2.53mg Lotus seeds
Magnesium 210mg 121mg Lotus seeds
Phosphorus 626mg 277mg Lotus seeds
Potassium 1368mg 410mg Lotus seeds
Sodium 5mg 0mg Pecan
Zinc 1.05mg 4.53mg Pecan
Copper 0.35mg 1.2mg Pecan
Manganese 2.318mg 4.5mg Pecan
Selenium 3.8µg Pecan
Vitamin A 50IU 56IU Pecan
Vitamin A RAE 3µg 3µg
Vitamin E 1.4mg Pecan
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 0.64mg 0.66mg Pecan
Vitamin B2 0.15mg 0.13mg Lotus seeds
Vitamin B3 1.6mg 1.167mg Lotus seeds
Vitamin B5 0.851mg 0.863mg Pecan
Vitamin B6 0.629mg 0.21mg Lotus seeds
Folate 104µg 22µg Lotus seeds
Vitamin K 3.5µg Pecan
Tryptophan 0.221mg 0.093mg Lotus seeds
Threonine 0.747mg 0.306mg Lotus seeds
Isoleucine 0.765mg 0.336mg Lotus seeds
Leucine 1.215mg 0.598mg Lotus seeds
Lysine 0.985mg 0.287mg Lotus seeds
Methionine 0.267mg 0.183mg Lotus seeds
Phenylalanine 0.767mg 0.426mg Lotus seeds
Valine 0.991mg 0.411mg Lotus seeds
Histidine 0.43mg 0.262mg Lotus seeds
Saturated Fat 0.33g 6.18g Lotus seeds
Monounsaturated Fat 0.388g 40.801g Pecan
Polyunsaturated fat 1.166g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Pecan
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
31%
Pecan
Minerals Daily Need Coverage Score
117%
Lotus seeds
149%
Pecan

Comparison summary

Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.85g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.