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 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.
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2.195mg | 0.35mg | 205% |
| Fats | 43.85g | 1.97g | 64% |
| Monounsaturated fat | 23.797g | 0.388g | 59% |
| Polyunsaturated fat | 7.845g | 1.166g | 45% |
| Zinc | 5.78mg | 1.05mg | 43% |
| Iron | 6.68mg | 3.53mg | 39% |
| Selenium | 19.9µg | 36% | |
| Saturated fat | 7.783g | 0.33g | 34% |
| Manganese | 1.655mg | 2.318mg | 29% |
| Vitamin K | 34.1µg | 28% | |
| Potassium | 660mg | 1368mg | 21% |
| Folate | 25µg | 104µg | 20% |
| Magnesium | 292mg | 210mg | 20% |
| Vitamin B1 | 0.423mg | 0.64mg | 18% |
| Vitamin B6 | 0.417mg | 0.629mg | 16% |
| Fiber | 3.3g | 13% | |
| Calcium | 37mg | 163mg | 13% |
| Calories | 553kcal | 332kcal | 11% |
| Carbs | 30.19g | 64.47g | 11% |
| Starch | 23.49g | 10% | |
| Vitamin B2 | 0.058mg | 0.15mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Protein | 18.22g | 15.41g | 6% |
| Phosphorus | 593mg | 626mg | 5% |
| Vitamin B3 | 1.062mg | 1.6mg | 3% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 64.47g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 5mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.864mg | 0.851mg | 0% |
| Tryptophan | 0.287mg | 0.221mg | 0% |
| Threonine | 0.688mg | 0.747mg | 0% |
| Isoleucine | 0.789mg | 0.765mg | 0% |
| Leucine | 1.472mg | 1.215mg | 0% |
| Lysine | 0.928mg | 0.985mg | 0% |
| Methionine | 0.362mg | 0.267mg | 0% |
| Phenylalanine | 0.951mg | 0.767mg | 0% |
| Valine | 1.094mg | 0.991mg | 0% |
| Histidine | 0.456mg | 0.43mg | 0% |
| Fructose | 0.05g | 0% |
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% |
