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  6. Pecan vs. Lotus seeds

Pecan vs. Lotus seeds — In-Depth Nutrition Comparison

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A recap on differences between Pecan and Lotus seeds

  • Pecan has more Manganese, Copper, and Zinc, however, Lotus seeds are higher in Phosphorus, Vitamin B6, Potassium, Magnesium, Folate, and Iron.
  • Pecan covers your daily Manganese needs 95% more than Lotus seeds.
  • Lotus seeds contain 19 times less Saturated Fat than Pecan. Pecan contains 6.18g of Saturated Fat, while Lotus seeds contain 0.33g.

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

Infographic

Pecan 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.
Pecan
Pecan
5
:
5
Lotus seeds
Lotus seeds
Contains less Sodium -100%
Contains more Zinc +331.4%
Contains more Copper +242.9%
Contains more Manganese +94.1%
Contains more Calcium +132.9%
Contains more Iron +39.5%
Contains more Magnesium +73.6%
Contains more Phosphorus +126%
Contains more Potassium +233.7%
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains less Sodium -100%
Contains more Zinc +331.4%
Contains more Copper +242.9%
Contains more Manganese +94.1%
Contains more Calcium +132.9%
Contains more Iron +39.5%
Contains more Magnesium +73.6%
Contains more Phosphorus +126%
Contains more Potassium +233.7%

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.
Pecan
Pecan
6
:
4
Lotus seeds
Lotus seeds
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B6 +199.5%
Contains more Folate +372.7%
Equal in Vitamin B1 - 0.64
Equal in Vitamin B5 - 0.851
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%
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 +12%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +37.1%
Contains more Vitamin B6 +199.5%
Contains more Folate +372.7%
Equal in Vitamin B1 - 0.64
Equal in Vitamin B5 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
:
4
Lotus seeds
Lotus seeds
Contains more Fats +3553.3%
Contains more Protein +68%
Contains more Carbs +365.2%
Contains more Water +302.3%
Contains more Other +169.6%
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
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 Fats +3553.3%
Contains more Protein +68%
Contains more Carbs +365.2%
Contains more Water +302.3%
Contains more Other +169.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31%
Pecan
42%
Lotus seeds
Minerals Daily Need Coverage Score
149%
Pecan
117%
Lotus seeds

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.