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Beechnuts vs. Lotus seeds — In-Depth Nutrition Comparison

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Significant differences between beechnuts and lotus seeds

  • Beechnuts have more copper, vitamin C, and vitamin B2; however, lotus seeds are richer in phosphorus, magnesium, manganese, vitamin B1, calcium, and iron.
  • Lotus seeds cover your daily phosphorus needs 89% more than beechnuts.
  • Lotus seeds contain less saturated fat.

Specific food types used in this comparison are Nuts, beechnuts, dried and Seeds, lotus seeds, dried.

Infographic

Beechnuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 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 +91.4%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +16200%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +43.5%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +72.9%
~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.
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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 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 CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +82.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.851mg
~equal in Vitamin B6 ~0.629mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~104µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beechnuts Lotus seeds DV% diff.
Polyunsaturated fat 20.089g 1.166g 126%
Phosphorus 0mg 626mg 89%
Fats 50g 1.97g 74%
Monounsaturated fat 21.892g 0.388g 54%
Magnesium 0mg 210mg 50%
Manganese 1.341mg 2.318mg 42%
Copper 0.67mg 0.35mg 36%
Vitamin B1 0.304mg 0.64mg 28%
Saturated fat 5.719g 0.33g 24%
Protein 6.2g 15.41g 18%
Vitamin B2 0.371mg 0.15mg 17%
Vitamin C 15.5mg 0mg 17%
Calcium 1mg 163mg 16%
Iron 2.46mg 3.53mg 13%
Calories 576kcal 332kcal 12%
Carbs 33.5g 64.47g 10%
Potassium 1017mg 1368mg 10%
Zinc 0.36mg 1.05mg 6%
Vitamin B3 0.877mg 1.6mg 5%
Vitamin B6 0.684mg 0.629mg 4%
Folate 113µg 104µg 2%
Sodium 38mg 5mg 1%
Vitamin B5 0.925mg 0.851mg 1%
Net carbs 33.5g 64.47g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.069mg 0.221mg 0%
Threonine 0.221mg 0.747mg 0%
Isoleucine 0.245mg 0.765mg 0%
Leucine 0.367mg 1.215mg 0%
Lysine 0.367mg 0.985mg 0%
Methionine 0.146mg 0.267mg 0%
Phenylalanine 0.262mg 0.767mg 0%
Valine 0.346mg 0.991mg 0%
Histidine 0.172mg 0.43mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 +2438.1%
Contains more ProteinProtein +148.5%
Contains more CarbsCarbs +92.4%
Contains more WaterWater +114.5%
~equal in Other ~3.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 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 +5542.3%
Contains more Poly. FatPolyunsaturated fat +1622.9%
Contains less Sat. FatSaturated fat -94.2%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.