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  6. Coconut vs. Lotus seeds

Coconut vs. Lotus seeds — In-Depth Nutrition Comparison

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What are the differences between coconut and lotus seeds?

  • Lotus seeds are richer than coconut in phosphorus, vitamin B1, vitamin B6, magnesium, manganese, potassium, folate, calcium, and iron.
  • Coconut's daily need coverage for saturated fat is 147% more.
  • The amount of saturated fat in lotus seeds is lower.
  • The glycemic index of lotus seeds is lower.

We used Nuts, coconut meat, raw and Seeds, lotus seeds, dried types in this article.

Infographic

Coconut vs Lotus seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 +24.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +556.3%
Contains more CalciumCalcium +1064.3%
Contains more PotassiumPotassium +284.3%
Contains more IronIron +45.3%
Contains more PhosphorusPhosphorus +454%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +54.5%
~equal in Zinc ~1.05mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +869.7%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +196.3%
Contains more Vitamin B5Vitamin B5 +183.7%
Contains more Vitamin B6Vitamin B6 +1064.8%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Lotus seeds DV% diff.
Saturated fat 29.698g 0.33g 133%
Phosphorus 113mg 626mg 73%
Vitamin B1 0.066mg 0.64mg 48%
Fats 33.49g 1.97g 48%
Vitamin B6 0.054mg 0.629mg 44%
Magnesium 32mg 210mg 42%
Manganese 1.5mg 2.318mg 36%
Fiber 9g 36%
Potassium 356mg 1368mg 30%
Protein 3.33g 15.41g 24%
Folate 26µg 104µg 20%
Selenium 10.1µg 18%
Carbs 15.23g 64.47g 16%
Calcium 14mg 163mg 15%
Iron 2.43mg 3.53mg 14%
Vitamin B5 0.3mg 0.851mg 11%
Vitamin B2 0.02mg 0.15mg 10%
Copper 0.435mg 0.35mg 9%
Vitamin B3 0.54mg 1.6mg 7%
Polyunsaturated fat 0.366g 1.166g 5%
Vitamin C 3.3mg 0mg 4%
Monounsaturated fat 1.425g 0.388g 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 354kcal 332kcal 1%
Sodium 20mg 5mg 1%
Net carbs 6.23g 64.47g N/A
Sugar 6.23g N/A
Zinc 1.1mg 1.05mg 0%
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.221mg 0%
Threonine 0.121mg 0.747mg 0%
Isoleucine 0.131mg 0.765mg 0%
Leucine 0.247mg 1.215mg 0%
Lysine 0.147mg 0.985mg 0%
Methionine 0.062mg 0.267mg 0%
Phenylalanine 0.169mg 0.767mg 0%
Valine 0.202mg 0.991mg 0%
Histidine 0.077mg 0.43mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +1600%
Contains more WaterWater +231.9%
Contains more ProteinProtein +362.8%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +315.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 +267.3%
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +218.6%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.