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  6. Lotus seeds vs. Pine nuts

Lotus seeds vs. Pine nuts — In-Depth Nutrition Comparison

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Significant differences between Lotus seeds and Pine nuts

  • Lotus seeds have more Vitamin B6, Vitamin B1, Potassium, and Folate, however, Pine nuts are richer in Manganese, Copper, Zinc, Iron, and Vitamin B3.
  • Pine nuts covers your daily Manganese needs 282% more than Lotus seeds.
  • Pine nuts have 7 times less Vitamin B6 than Lotus seeds. Lotus seeds have 0.629mg of Vitamin B6, while Pine nuts have 0.094mg.
  • Lotus seeds contain less Saturated Fat.

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

Infographic

Lotus seeds vs Pine nuts 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
3
:
7
Pine nuts
Pine nuts
Contains more Calcium +918.8%
Contains more Potassium +129.1%
Contains more Iron +56.7%
Contains more Magnesium +19.5%
Contains less Sodium -60%
Contains more Zinc +514.3%
Contains more Copper +278.3%
Contains more Manganese +279.7%
Equal in Phosphorus - 575
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +918.8%
Contains more Potassium +129.1%
Contains more Iron +56.7%
Contains more Magnesium +19.5%
Contains less Sodium -60%
Contains more Zinc +514.3%
Contains more Copper +278.3%
Contains more Manganese +279.7%
Equal in Phosphorus - 575

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
5
:
5
Pine nuts
Pine nuts
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B5 +171.9%
Contains more Vitamin B6 +569.1%
Contains more Folate +205.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +174.2%
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%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B5 +171.9%
Contains more Vitamin B6 +569.1%
Contains more Folate +205.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +174.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
4
:
1
Pine nuts
Pine nuts
Contains more Protein +12.6%
Contains more Carbs +392.9%
Contains more Water +521.1%
Contains more Other +54.7%
Contains more Fats +3370.6%
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
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +12.6%
Contains more Carbs +392.9%
Contains more Water +521.1%
Contains more Other +54.7%
Contains more Fats +3370.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Pine nuts
Pine nuts
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +4736.1%
Contains more Polyunsaturated fat +2822%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains less Saturated Fat -93.3%
Contains more Monounsaturated Fat +4736.1%
Contains more Polyunsaturated fat +2822%

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Pine nuts Opinion
Net carbs 64.47g 9.38g Lotus seeds
Protein 15.41g 13.69g Lotus seeds
Fats 1.97g 68.37g Pine nuts
Carbs 64.47g 13.08g Lotus seeds
Calories 332kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Lotus seeds
Fiber 3.7g Pine nuts
Calcium 163mg 16mg Lotus seeds
Iron 3.53mg 5.53mg Pine nuts
Magnesium 210mg 251mg Pine nuts
Phosphorus 626mg 575mg Lotus seeds
Potassium 1368mg 597mg Lotus seeds
Sodium 5mg 2mg Pine nuts
Zinc 1.05mg 6.45mg Pine nuts
Copper 0.35mg 1.324mg Pine nuts
Manganese 2.318mg 8.802mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 50IU 29IU Lotus seeds
Vitamin A RAE 3µg 1µg Lotus seeds
Vitamin E 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 0.64mg 0.364mg Lotus seeds
Vitamin B2 0.15mg 0.227mg Pine nuts
Vitamin B3 1.6mg 4.387mg Pine nuts
Vitamin B5 0.851mg 0.313mg Lotus seeds
Vitamin B6 0.629mg 0.094mg Lotus seeds
Folate 104µg 34µg Lotus seeds
Vitamin K 53.9µg Pine nuts
Tryptophan 0.221mg 0.107mg Lotus seeds
Threonine 0.747mg 0.37mg Lotus seeds
Isoleucine 0.765mg 0.542mg Lotus seeds
Leucine 1.215mg 0.991mg Lotus seeds
Lysine 0.985mg 0.54mg Lotus seeds
Methionine 0.267mg 0.259mg Lotus seeds
Phenylalanine 0.767mg 0.524mg Lotus seeds
Valine 0.991mg 0.687mg Lotus seeds
Histidine 0.43mg 0.341mg Lotus seeds
Saturated Fat 0.33g 4.899g Lotus seeds
Monounsaturated Fat 0.388g 18.764g Pine nuts
Polyunsaturated fat 1.166g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Pine nuts
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
51%
Pine nuts
Minerals Daily Need Coverage Score
117%
Lotus seeds
246%
Pine nuts

Comparison summary

Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 4.569g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.