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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
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.
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% 2.3% 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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin AVitamin A +28.2%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Lotus seeds Opinion
Calories 387kcal 332kcal Acorns
Protein 6.15g 15.41g Lotus seeds
Fats 23.86g 1.97g Acorns
Net carbs 40.75g 64.47g Lotus seeds
Carbs 40.75g 64.47g Lotus seeds
Magnesium 62mg 210mg Lotus seeds
Calcium 41mg 163mg Lotus seeds
Potassium 539mg 1368mg Lotus seeds
Iron 0.79mg 3.53mg Lotus seeds
Copper 0.621mg 0.35mg Acorns
Zinc 0.51mg 1.05mg Lotus seeds
Phosphorus 79mg 626mg Lotus seeds
Sodium 0mg 5mg Acorns
Vitamin A 39IU 50IU Lotus seeds
Vitamin A RAE 2µg 3µg Lotus seeds
Manganese 1.337mg 2.318mg Lotus seeds
Vitamin B1 0.112mg 0.64mg Lotus seeds
Vitamin B2 0.118mg 0.15mg Lotus seeds
Vitamin B3 1.827mg 1.6mg Acorns
Vitamin B5 0.715mg 0.851mg Lotus seeds
Vitamin B6 0.528mg 0.629mg Lotus seeds
Folate 87µg 104µg Lotus seeds
Saturated Fat 3.102g 0.33g Lotus seeds
Monounsaturated Fat 15.109g 0.388g Acorns
Polyunsaturated fat 4.596g 1.166g Acorns
Tryptophan 0.074mg 0.221mg Lotus seeds
Threonine 0.236mg 0.747mg Lotus seeds
Isoleucine 0.285mg 0.765mg Lotus seeds
Leucine 0.489mg 1.215mg Lotus seeds
Lysine 0.384mg 0.985mg Lotus seeds
Methionine 0.103mg 0.267mg Lotus seeds
Phenylalanine 0.269mg 0.767mg Lotus seeds
Valine 0.345mg 0.991mg Lotus seeds
Histidine 0.17mg 0.43mg Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Lotus seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Acorns
39%
Lotus seeds
Minerals Daily Need Coverage Score
56%
Acorns
117%
Lotus seeds

Comparison summary

Which food is richer in minerals?
Lotus seeds
Lotus seeds is relatively richer in minerals
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 2.772g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. 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.