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Lotus seeds vs. Beechnuts — In-Depth Nutrition Comparison

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Significant differences between lotus seeds and beechnuts

  • Lotus seeds have more phosphorus, magnesium, manganese, vitamin B1, calcium, and iron; however, beechnuts are richer in copper, vitamin C, and vitamin B2.
  • Lotus seeds cover your daily phosphorus needs 89% more than beechnuts.
  • Lotus seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, lotus seeds, dried and Nuts, beechnuts, dried.

Infographic

Lotus seeds vs Beechnuts 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 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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%
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%
Contains more CopperCopper +91.4%
~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 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +110.5%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +147.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.925mg
~equal in Vitamin B6 ~0.684mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~113µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus seeds Beechnuts DV% diff.
Polyunsaturated fat 1.166g 20.089g 126%
Phosphorus 626mg 0mg 89%
Fats 1.97g 50g 74%
Monounsaturated fat 0.388g 21.892g 54%
Magnesium 210mg 0mg 50%
Manganese 2.318mg 1.341mg 42%
Copper 0.35mg 0.67mg 36%
Vitamin B1 0.64mg 0.304mg 28%
Saturated fat 0.33g 5.719g 24%
Protein 15.41g 6.2g 18%
Vitamin B2 0.15mg 0.371mg 17%
Vitamin C 0mg 15.5mg 17%
Calcium 163mg 1mg 16%
Iron 3.53mg 2.46mg 13%
Calories 332kcal 576kcal 12%
Carbs 64.47g 33.5g 10%
Potassium 1368mg 1017mg 10%
Zinc 1.05mg 0.36mg 6%
Vitamin B3 1.6mg 0.877mg 5%
Vitamin B6 0.629mg 0.684mg 4%
Folate 104µg 113µg 2%
Sodium 5mg 38mg 1%
Vitamin B5 0.851mg 0.925mg 1%
Net carbs 64.47g 33.5g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.221mg 0.069mg 0%
Threonine 0.747mg 0.221mg 0%
Isoleucine 0.765mg 0.245mg 0%
Leucine 1.215mg 0.367mg 0%
Lysine 0.985mg 0.367mg 0%
Methionine 0.267mg 0.146mg 0%
Phenylalanine 0.767mg 0.262mg 0%
Valine 0.991mg 0.346mg 0%
Histidine 0.43mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +148.5%
Contains more CarbsCarbs +92.4%
Contains more WaterWater +114.5%
Contains more FatsFats +2438.1%
~equal in Other ~3.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -94.2%
Contains more Mono. FatMonounsaturated fat +5542.3%
Contains more Poly. FatPolyunsaturated fat +1622.9%

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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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.