Lotus seeds vs. Cashew — In-Depth Nutrition Comparison

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Significant differences between lotus seeds and cashew

Lotus seeds have more manganese, potassium, folate, vitamin B1, and vitamin B6; however, cashew is richer in copper, zinc, iron, and magnesium.
Cashew covers your daily copper needs 205% more than lotus seeds.
Cashew has 4 times less folate than lotus seeds. Lotus seeds have 104µg of folate, while cashew has 25µg.
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 Seeds, lotus seeds, dried and Nuts, cashew nuts, raw.

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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.

Lotus seeds

Cashew

Contains more CalciumCalcium	+340.5%
Contains more PotassiumPotassium	+107.3%
Contains less SodiumSodium	-58.3%
Contains more ManganeseManganese	+40.1%

Contains more MagnesiumMagnesium	+39%
Contains more IronIron	+89.2%
Contains more CopperCopper	+527.1%
Contains more ZincZinc	+450.5%

~equal in Phosphorus ~593mg

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.

Lotus seeds

Cashew

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%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.864mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

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