Cashew vs. Lotus seeds — In-Depth Nutrition Comparison
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Significant differences between cashew and lotus seeds
- Cashew has more copper, zinc, iron, and magnesium; however, lotus seeds are richer in manganese, potassium, folate, vitamin B1, and vitamin B6.
- Cashew covers your daily copper needs 205% more than lotus seeds.
- Lotus seeds have 24 times less Saturated Fat than cashew. Cashew has 7.783g of Saturated Fat, while lotus seeds have 0.33g.
- Lotus seeds contain less saturated Fat.
- Lotus seeds have a higher glycemic index. The glycemic index of lotus seeds is 45, while the glycemic index of cashew is 25.
Specific food types used in this comparison are Nuts, cashew nuts, raw and Seeds, lotus seeds, dried.
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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.
| Contains more MagnesiumMagnesium | +39% |
| Contains more IronIron | +89.2% |
| Contains more CopperCopper | +527.1% |
| Contains more ZincZinc | +450.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +340.5% |
| Contains more PotassiumPotassium | +107.3% |
| Contains less SodiumSodium | -58.3% |
| Contains more ManganeseManganese | +40.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.3% |
| Contains more Vitamin B2Vitamin B2 | +158.6% |
| Contains more Vitamin B3Vitamin B3 | +50.7% |
| Contains more Vitamin B6Vitamin B6 | +50.8% |
| Contains more FolateFolate | +316% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
| Contains more ProteinProtein | +18.2% |
| Contains more FatsFats | +2125.9% |
| Contains more CarbsCarbs | +113.5% |
| Contains more WaterWater | +172.3% |
| Contains more OtherOther | +57.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.783 g
Monounsaturated Fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
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 | +6033.2% |
| Contains more Poly. FatPolyunsaturated fat | +572.8% |
| Contains less Sat. FatSaturated Fat | -95.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 553kcal | 332kcal |
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| Protein | 18.22g | 15.41g |
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| Fats | 43.85g | 1.97g |
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| Vitamin C | 0.5mg | 0mg |
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| Net carbs | 26.89g | 64.47g |
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| Carbs | 30.19g | 64.47g |
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| Magnesium | 292mg | 210mg |
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| Calcium | 37mg | 163mg |
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| Potassium | 660mg | 1368mg |
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| Iron | 6.68mg | 3.53mg |
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| Sugar | 5.91g |
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| Fiber | 3.3g |
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| Copper | 2.195mg | 0.35mg |
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| Zinc | 5.78mg | 1.05mg |
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| Starch | 23.49g |
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| Phosphorus | 593mg | 626mg |
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| Sodium | 12mg | 5mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.9mg |
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| Manganese | 1.655mg | 2.318mg |
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| Selenium | 19.9µg |
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| Vitamin B1 | 0.423mg | 0.64mg |
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| Vitamin B2 | 0.058mg | 0.15mg |
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| Vitamin B3 | 1.062mg | 1.6mg |
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| Vitamin B5 | 0.864mg | 0.851mg |
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| Vitamin B6 | 0.417mg | 0.629mg |
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| Vitamin K | 34.1µg |
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| Folate | 25µg | 104µg |
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| Saturated Fat | 7.783g | 0.33g |
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| Monounsaturated Fat | 23.797g | 0.388g |
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| Polyunsaturated fat | 7.845g | 1.166g |
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| Tryptophan | 0.287mg | 0.221mg |
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| Threonine | 0.688mg | 0.747mg |
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| Isoleucine | 0.789mg | 0.765mg |
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| Leucine | 1.472mg | 1.215mg |
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| Lysine | 0.928mg | 0.985mg |
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| Methionine | 0.362mg | 0.267mg |
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| Phenylalanine | 0.951mg | 0.767mg |
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| Valine | 1.094mg | 0.991mg |
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| Histidine | 0.456mg | 0.43mg |
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| Fructose | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
39%
Minerals Daily Need Coverage Score
200%
117%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 7.453g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.