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  6. Watermelon seeds vs. Lotus seeds

Watermelon seeds vs. Lotus seeds — In-Depth Nutrition Comparison

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What are the differences between Watermelon seeds and Lotus seeds?

  • Watermelon seeds are higher in Zinc, Magnesium, Iron, Copper, and Phosphorus, yet Lotus seeds are higher in Vitamin B6, Vitamin B1, Manganese, and Potassium.
  • Watermelon seeds' daily need coverage for Zinc is 84% more.
  • Watermelon seeds have 30 times more Saturated Fat than Lotus seeds. While Watermelon seeds have 9.779g of Saturated Fat, Lotus seeds have only 0.33g.

We used Seeds, watermelon seed kernels, dried and Seeds, lotus seeds, dried types in this article.

Infographic

Watermelon seeds 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.
Watermelon seeds
Watermelon seeds
5
:
4
Lotus seeds
Lotus seeds
Contains more Iron +106.2%
Contains more Magnesium +145.2%
Contains more Phosphorus +20.6%
Contains more Zinc +875.2%
Contains more Copper +96%
Contains more Calcium +201.9%
Contains more Potassium +111.1%
Contains less Sodium -94.9%
Contains more Manganese +43.6%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
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 +106.2%
Contains more Magnesium +145.2%
Contains more Phosphorus +20.6%
Contains more Zinc +875.2%
Contains more Copper +96%
Contains more Calcium +201.9%
Contains more Potassium +111.1%
Contains less Sodium -94.9%
Contains more Manganese +43.6%

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.
Watermelon seeds
Watermelon seeds
1
:
6
Lotus seeds
Lotus seeds
Contains more Vitamin B3 +121.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.8%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +606.7%
Contains more Folate +79.3%
Equal in Vitamin B2 - 0.15
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 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 B3 +121.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.8%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +606.7%
Contains more Folate +79.3%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
3
Lotus seeds
Lotus seeds
Contains more Protein +83.8%
Contains more Fats +2304.6%
Contains more Carbs +321.1%
Contains more Water +180.4%
Equal in Other - 3.99
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 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 +83.8%
Contains more Fats +2304.6%
Contains more Carbs +321.1%
Contains more Water +180.4%
Equal in Other - 3.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +1809%
Contains more Polyunsaturated fat +2309.4%
Contains less Saturated Fat -96.6%
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 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 +1809%
Contains more Polyunsaturated fat +2309.4%
Contains less Saturated Fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Lotus seeds
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Lotus seeds Opinion
Net carbs 15.31g 64.47g Lotus seeds
Protein 28.33g 15.41g Watermelon seeds
Fats 47.37g 1.97g Watermelon seeds
Carbs 15.31g 64.47g Lotus seeds
Calories 557kcal 332kcal Watermelon seeds
Calcium 54mg 163mg Lotus seeds
Iron 7.28mg 3.53mg Watermelon seeds
Magnesium 515mg 210mg Watermelon seeds
Phosphorus 755mg 626mg Watermelon seeds
Potassium 648mg 1368mg Lotus seeds
Sodium 99mg 5mg Lotus seeds
Zinc 10.24mg 1.05mg Watermelon seeds
Copper 0.686mg 0.35mg Watermelon seeds
Manganese 1.614mg 2.318mg Lotus seeds
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin B1 0.19mg 0.64mg Lotus seeds
Vitamin B2 0.145mg 0.15mg Lotus seeds
Vitamin B3 3.55mg 1.6mg Watermelon seeds
Vitamin B5 0.346mg 0.851mg Lotus seeds
Vitamin B6 0.089mg 0.629mg Lotus seeds
Folate 58µg 104µg Lotus seeds
Tryptophan 0.39mg 0.221mg Watermelon seeds
Threonine 1.112mg 0.747mg Watermelon seeds
Isoleucine 1.342mg 0.765mg Watermelon seeds
Leucine 2.149mg 1.215mg Watermelon seeds
Lysine 0.887mg 0.985mg Lotus seeds
Methionine 0.834mg 0.267mg Watermelon seeds
Phenylalanine 2.031mg 0.767mg Watermelon seeds
Valine 1.556mg 0.991mg Watermelon seeds
Histidine 0.775mg 0.43mg Watermelon seeds
Saturated Fat 9.779g 0.33g Lotus seeds
Monounsaturated Fat 7.407g 0.388g Watermelon seeds
Polyunsaturated fat 28.094g 1.166g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds 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
19%
Watermelon seeds
42%
Lotus seeds
Minerals Daily Need Coverage Score
177%
Watermelon seeds
117%
Lotus seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 9.449g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.