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  6. Walnut vs. Lotus seeds

Walnut vs. Lotus seeds — In-Depth Nutrition Comparison

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How are Walnut and Lotus seeds different?

  • Walnut is richer in Copper, Manganese, and Zinc, while Lotus seeds are higher in Phosphorus, Potassium, Vitamin B1, Magnesium, Iron, and Vitamin B6.
  • Walnut covers your daily need of Copper 137% more than Lotus seeds.
  • Walnut contains 19 times more Saturated Fat than Lotus seeds. Walnut contains 6.126g of Saturated Fat, while Lotus seeds contain 0.33g.

Nuts, walnuts, english and Seeds, lotus seeds, dried types were used in this article.

Infographic

Walnut 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.
Walnut
Walnut
5
:
5
Lotus seeds
Lotus seeds
Contains less Sodium -60%
Contains more Zinc +194.3%
Contains more Copper +353.1%
Contains more Manganese +47.3%
Contains more Calcium +66.3%
Contains more Iron +21.3%
Contains more Magnesium +32.9%
Contains more Phosphorus +80.9%
Contains more Potassium +210.2%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
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 -60%
Contains more Zinc +194.3%
Contains more Copper +353.1%
Contains more Manganese +47.3%
Contains more Calcium +66.3%
Contains more Iron +21.3%
Contains more Magnesium +32.9%
Contains more Phosphorus +80.9%
Contains more Potassium +210.2%

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.
Walnut
Walnut
3
:
6
Lotus seeds
Lotus seeds
Contains more Vitamin C +∞%
Contains more Vitamin A +150%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +17.1%
Equal in Vitamin B2 - 0.15
Equal in Folate - 104
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 C +∞%
Contains more Vitamin A +150%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +17.1%
Equal in Vitamin B2 - 0.15
Equal in Folate - 104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Lotus seeds
Lotus seeds
Contains more Fats +3210.2%
Contains more Carbs +370.2%
Contains more Water +247.9%
Contains more Other +124.2%
Equal in Protein - 15.41
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +3210.2%
Contains more Carbs +370.2%
Contains more Water +247.9%
Contains more Other +124.2%
Equal in Protein - 15.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +2202.3%
Contains more Polyunsaturated fat +3945.8%
Contains less Saturated Fat -94.6%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 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 +2202.3%
Contains more Polyunsaturated fat +3945.8%
Contains less Saturated Fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut 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 Walnut Lotus seeds Opinion
Net carbs 7.01g 64.47g Lotus seeds
Protein 15.23g 15.41g Lotus seeds
Fats 65.21g 1.97g Walnut
Carbs 13.71g 64.47g Lotus seeds
Calories 654kcal 332kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Lotus seeds
Fiber 6.7g Walnut
Calcium 98mg 163mg Lotus seeds
Iron 2.91mg 3.53mg Lotus seeds
Magnesium 158mg 210mg Lotus seeds
Phosphorus 346mg 626mg Lotus seeds
Potassium 441mg 1368mg Lotus seeds
Sodium 2mg 5mg Walnut
Zinc 3.09mg 1.05mg Walnut
Copper 1.586mg 0.35mg Walnut
Manganese 3.414mg 2.318mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 50IU Lotus seeds
Vitamin A RAE 1µg 3µg Lotus seeds
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.64mg Lotus seeds
Vitamin B2 0.15mg 0.15mg
Vitamin B3 1.125mg 1.6mg Lotus seeds
Vitamin B5 0.57mg 0.851mg Lotus seeds
Vitamin B6 0.537mg 0.629mg Lotus seeds
Folate 98µg 104µg Lotus seeds
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.221mg Lotus seeds
Threonine 0.596mg 0.747mg Lotus seeds
Isoleucine 0.625mg 0.765mg Lotus seeds
Leucine 1.17mg 1.215mg Lotus seeds
Lysine 0.424mg 0.985mg Lotus seeds
Methionine 0.236mg 0.267mg Lotus seeds
Phenylalanine 0.711mg 0.767mg Lotus seeds
Valine 0.753mg 0.991mg Lotus seeds
Histidine 0.391mg 0.43mg Lotus seeds
Saturated Fat 6.126g 0.33g Lotus seeds
Monounsaturated Fat 8.933g 0.388g Walnut
Polyunsaturated fat 47.174g 1.166g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut 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
33%
Walnut
42%
Lotus seeds
Minerals Daily Need Coverage Score
152%
Walnut
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.796g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.