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  6. Pistachio vs. Lotus seeds

Pistachio vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between Pistachio and Lotus seeds

  • Pistachio has more Copper, Vitamin B6, Vitamin B1, and Zinc, however, Lotus seeds has more Manganese, Magnesium, Phosphorus, Folate, and Potassium.
  • Daily need coverage for Copper from Pistachio is 106% higher.
  • Lotus seeds have 18 times less Saturated Fat than Pistachio. Pistachio has 5.907g of Saturated Fat, while Lotus seeds have 0.33g.

Food types used in this article are Nuts, pistachio nuts, raw and Seeds, lotus seeds, dried.

Infographic

Pistachio 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.
Pistachio
Pistachio
5
:
5
Lotus seeds
Lotus seeds
Contains more Iron +11%
Contains less Sodium -80%
Contains more Zinc +109.5%
Contains more Copper +271.4%
Contains more Calcium +55.2%
Contains more Magnesium +73.6%
Contains more Phosphorus +27.8%
Contains more Potassium +33.5%
Contains more Manganese +93.2%
Equal in Iron - 3.53
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Iron +11%
Contains less Sodium -80%
Contains more Zinc +109.5%
Contains more Copper +271.4%
Contains more Calcium +55.2%
Contains more Magnesium +73.6%
Contains more Phosphorus +27.8%
Contains more Potassium +33.5%
Contains more Manganese +93.2%
Equal in Iron - 3.53

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.
Pistachio
Pistachio
6
:
3
Lotus seeds
Lotus seeds
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +63.7%
Contains more Folate +103.9%
Equal in Vitamin B2 - 0.15
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
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 A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +170.3%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +63.7%
Contains more Folate +103.9%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
2
:
3
Lotus seeds
Lotus seeds
Contains more Protein +30.8%
Contains more Fats +2200.5%
Contains more Carbs +137.3%
Contains more Water +224%
Contains more Other +33.9%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 Protein +30.8%
Contains more Fats +2200.5%
Contains more Carbs +137.3%
Contains more Water +224%
Contains more Other +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +5894.1%
Contains more Polyunsaturated fat +1133.3%
Contains less Saturated Fat -94.4%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 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 +5894.1%
Contains more Polyunsaturated fat +1133.3%
Contains less Saturated Fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Lotus seeds
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 Pistachio Lotus seeds Opinion
Net carbs 16.57g 64.47g Lotus seeds
Protein 20.16g 15.41g Pistachio
Fats 45.32g 1.97g Pistachio
Carbs 27.17g 64.47g Lotus seeds
Calories 560kcal 332kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Lotus seeds
Fiber 10.6g Pistachio
Calcium 105mg 163mg Lotus seeds
Iron 3.92mg 3.53mg Pistachio
Magnesium 121mg 210mg Lotus seeds
Phosphorus 490mg 626mg Lotus seeds
Potassium 1025mg 1368mg Lotus seeds
Sodium 1mg 5mg Pistachio
Zinc 2.2mg 1.05mg Pistachio
Copper 1.3mg 0.35mg Pistachio
Manganese 1.2mg 2.318mg Lotus seeds
Selenium 7µg Pistachio
Vitamin A 516IU 50IU Pistachio
Vitamin A RAE 26µg 3µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.64mg Pistachio
Vitamin B2 0.16mg 0.15mg Pistachio
Vitamin B3 1.3mg 1.6mg Lotus seeds
Vitamin B5 0.52mg 0.851mg Lotus seeds
Vitamin B6 1.7mg 0.629mg Pistachio
Folate 51µg 104µg Lotus seeds
Tryptophan 0.251mg 0.221mg Pistachio
Threonine 0.684mg 0.747mg Lotus seeds
Isoleucine 0.917mg 0.765mg Pistachio
Leucine 1.604mg 1.215mg Pistachio
Lysine 1.138mg 0.985mg Pistachio
Methionine 0.36mg 0.267mg Pistachio
Phenylalanine 1.092mg 0.767mg Pistachio
Valine 1.249mg 0.991mg Pistachio
Histidine 0.512mg 0.43mg Pistachio
Saturated Fat 5.907g 0.33g Lotus seeds
Monounsaturated Fat 23.257g 0.388g Pistachio
Polyunsaturated fat 14.38g 1.166g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Lotus seeds
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
71%
Pistachio
42%
Lotus seeds
Minerals Daily Need Coverage Score
125%
Pistachio
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.577g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.6)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.