Lotus root vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between Lotus root and Pumpkin seeds?
- Lotus root is higher in Vitamin C, Vitamin B6, and Vitamin B2, yet Pumpkin seeds are higher in Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
- Pumpkin seeds' daily need coverage for Zinc is 90% more.
- Lotus root has 147 times more Vitamin C than Pumpkin seeds. While Lotus root has 44mg of Vitamin C, Pumpkin seeds have only 0.3mg.
- The amount of Saturated Fat in Lotus root is lower.
We used Lotus root, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1039.1% |
| Contains more CalciumCalcium | +22.2% |
| Contains more PotassiumPotassium | +65.3% |
| Contains more IronIron | +185.3% |
| Contains more CopperCopper | +168.5% |
| Contains more ZincZinc | +2541% |
| Contains less SodiumSodium | -55% |
| Contains more ManganeseManganese | +90% |
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 | +14566.7% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +39.9% |
| Contains more Vitamin B5Vitamin B5 | +573.2% |
| Contains more Vitamin B6Vitamin B6 | +597.3% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin AVitamin A | +∞% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1657.8% |
| Contains more ProteinProtein | +613.5% |
| Contains more FatsFats | +19300% |
| Contains more CarbsCarbs | +212% |
| Contains more OtherOther | +291.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.03 g
Monounsaturated Fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated Fat | -99.2% |
| Contains more Mono. FatMonounsaturated Fat | +30060% |
| Contains more Poly. FatPolyunsaturated fat | +44120% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 74kcal | 446kcal |
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| Protein | 2.6g | 18.55g |
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| Fats | 0.1g | 19.4g |
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| Vitamin C | 44mg | 0.3mg |
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| Net carbs | 12.33g | 35.35g |
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| Carbs | 17.23g | 53.75g |
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| Magnesium | 23mg | 262mg |
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| Calcium | 45mg | 55mg |
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| Potassium | 556mg | 919mg |
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| Iron | 1.16mg | 3.31mg |
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| Fiber | 4.9g | 18.4g |
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| Copper | 0.257mg | 0.69mg |
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| Zinc | 0.39mg | 10.3mg |
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| Phosphorus | 100mg | 92mg |
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| Sodium | 40mg | 18mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A | 0µg | 3µg |
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| Manganese | 0.261mg | 0.496mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.16mg | 0.034mg |
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| Vitamin B2 | 0.22mg | 0.052mg |
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| Vitamin B3 | 0.4mg | 0.286mg |
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| Vitamin B5 | 0.377mg | 0.056mg |
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| Vitamin B6 | 0.258mg | 0.037mg |
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| Folate | 13µg | 9µg |
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| Saturated Fat | 0.03g | 3.67g |
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| Monounsaturated Fat | 0.02g | 6.032g |
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| Polyunsaturated fat | 0.02g | 8.844g |
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| Tryptophan | 0.02mg | 0.326mg |
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| Threonine | 0.051mg | 0.683mg |
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| Isoleucine | 0.054mg | 0.956mg |
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| Leucine | 0.069mg | 1.572mg |
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| Lysine | 0.094mg | 1.386mg |
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| Methionine | 0.022mg | 0.417mg |
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| Phenylalanine | 0.047mg | 0.924mg |
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| Valine | 0.055mg | 1.491mg |
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| Histidine | 0.038mg | 0.515mg |
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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
26%
4%
Minerals Daily Need Coverage Score
30%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Lotus root is lower in Saturated Fat (difference - 3.64g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root is cheaper (difference - $2.2)
Which food is richer in vitamins?
Lotus root is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)