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Acorns vs. Lotus seeds — In-Depth Nutrition Comparison

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Differences between acorns and lotus seeds

  • Acorns have more copper, while lotus seeds have more phosphorus, vitamin B1, manganese, magnesium, iron, potassium, calcium, and vitamin B6.
  • Lotus seeds' daily need coverage for phosphorus is 78% higher.
  • Lotus seeds contain 9 times less saturated fat than acorns. Acorns contain 3.102g of saturated fat, while lotus seeds contain 0.33g.

The food types used in this comparison are Nuts, acorns, raw and Seeds, lotus seeds, dried.

Infographic

Acorns vs Lotus seeds infographic
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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.
Acorns
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
Contains more CopperCopper +77.4%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +238.7%
Contains more CalciumCalcium +297.6%
Contains more PotassiumPotassium +153.8%
Contains more IronIron +346.8%
Contains more ZincZinc +105.9%
Contains more PhosphorusPhosphorus +692.4%
Contains more ManganeseManganese +73.4%
~equal in Selenium ~µg

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.
Acorns
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 0% 0% 28% 27% 34% 43% 122% 0% 0% 65% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more FolateFolate +19.5%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Acorns Lotus seeds DV% diff.
Phosphorus 79mg 626mg 78%
Vitamin B1 0.112mg 0.64mg 44%
Manganese 1.337mg 2.318mg 43%
Monounsaturated fat 15.109g 0.388g 37%
Magnesium 62mg 210mg 35%
Iron 0.79mg 3.53mg 34%
Fats 23.86g 1.97g 34%
Copper 0.621mg 0.35mg 30%
Potassium 539mg 1368mg 24%
Polyunsaturated fat 4.596g 1.166g 23%
Protein 6.15g 15.41g 19%
Saturated fat 3.102g 0.33g 13%
Calcium 41mg 163mg 12%
Vitamin B6 0.528mg 0.629mg 8%
Carbs 40.75g 64.47g 8%
Zinc 0.51mg 1.05mg 5%
Folate 87µg 104µg 4%
Calories 387kcal 332kcal 3%
Vitamin B5 0.715mg 0.851mg 3%
Vitamin B2 0.118mg 0.15mg 2%
Vitamin B3 1.827mg 1.6mg 1%
Net carbs 40.75g 64.47g N/A
Sodium 0mg 5mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.074mg 0.221mg 0%
Threonine 0.236mg 0.747mg 0%
Isoleucine 0.285mg 0.765mg 0%
Leucine 0.489mg 1.215mg 0%
Lysine 0.384mg 0.985mg 0%
Methionine 0.103mg 0.267mg 0%
Phenylalanine 0.269mg 0.767mg 0%
Valine 0.345mg 0.991mg 0%
Histidine 0.17mg 0.43mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
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 FatsFats +1111.2%
Contains more WaterWater +97%
Contains more ProteinProtein +150.6%
Contains more CarbsCarbs +58.2%
Contains more OtherOther +197.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 g
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
Contains more Mono. FatMonounsaturated fat +3794.1%
Contains more Poly. FatPolyunsaturated fat +294.2%
Contains less Sat. FatSaturated fat -89.4%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.