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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 covers 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% 3% 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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beechnuts Lotus seeds Opinion
Calories 576kcal 332kcal Beechnuts
Protein 6.2g 15.41g Lotus seeds
Fats 50g 1.97g Beechnuts
Vitamin C 15.5mg 0mg Beechnuts
Net carbs 33.5g 64.47g Lotus seeds
Carbs 33.5g 64.47g Lotus seeds
Magnesium 0mg 210mg Lotus seeds
Calcium 1mg 163mg Lotus seeds
Potassium 1017mg 1368mg Lotus seeds
Iron 2.46mg 3.53mg Lotus seeds
Copper 0.67mg 0.35mg Beechnuts
Zinc 0.36mg 1.05mg Lotus seeds
Phosphorus 0mg 626mg Lotus seeds
Sodium 38mg 5mg Lotus seeds
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Manganese 1.341mg 2.318mg Lotus seeds
Vitamin B1 0.304mg 0.64mg Lotus seeds
Vitamin B2 0.371mg 0.15mg Beechnuts
Vitamin B3 0.877mg 1.6mg Lotus seeds
Vitamin B5 0.925mg 0.851mg Beechnuts
Vitamin B6 0.684mg 0.629mg Beechnuts
Folate 113µg 104µg Beechnuts
Saturated Fat 5.719g 0.33g Lotus seeds
Monounsaturated Fat 21.892g 0.388g Beechnuts
Polyunsaturated fat 20.089g 1.166g Beechnuts
Tryptophan 0.069mg 0.221mg Lotus seeds
Threonine 0.221mg 0.747mg Lotus seeds
Isoleucine 0.245mg 0.765mg Lotus seeds
Leucine 0.367mg 1.215mg Lotus seeds
Lysine 0.367mg 0.985mg Lotus seeds
Methionine 0.146mg 0.267mg Lotus seeds
Phenylalanine 0.262mg 0.767mg Lotus seeds
Valine 0.346mg 0.991mg Lotus seeds
Histidine 0.172mg 0.43mg Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts 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
41%
Beechnuts
39%
Lotus seeds
Minerals Daily Need Coverage Score
60%
Beechnuts
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.389g)
Which food is richer in minerals?
Lotus seeds
Lotus seeds is relatively richer in minerals
Which food is lower in glycemic index?
Beechnuts
Beechnuts 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 ($)
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. 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.