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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.

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

Infographic

Lotus seeds vs Cashew infographic
Infographic link

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%
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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.
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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Cashew
3
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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

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
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more CarbsCarbs +113.5%
Contains more WaterWater +172.3%
Contains more OtherOther +57.1%
Contains more ProteinProtein +18.2%
Contains more FatsFats +2125.9%

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
Cashew
2
20% 60% 20%
Saturated Fat: Sat. Fat 7.783 g
Monounsaturated Fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated Fat -95.8%
Contains more Mono. FatMonounsaturated Fat +6033.2%
Contains more Poly. FatPolyunsaturated fat +572.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus seeds Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Cashew Opinion
Calories 332kcal 553kcal Cashew
Protein 15.41g 18.22g Cashew
Fats 1.97g 43.85g Cashew
Vitamin C 0mg 0.5mg Cashew
Net carbs 64.47g 26.89g Lotus seeds
Carbs 64.47g 30.19g Lotus seeds
Magnesium 210mg 292mg Cashew
Calcium 163mg 37mg Lotus seeds
Potassium 1368mg 660mg Lotus seeds
Iron 3.53mg 6.68mg Cashew
Sugar 5.91g Lotus seeds
Fiber 3.3g Cashew
Copper 0.35mg 2.195mg Cashew
Zinc 1.05mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 626mg 593mg Lotus seeds
Sodium 5mg 12mg Lotus seeds
Vitamin A 50IU 0IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin E 0.9mg Cashew
Manganese 2.318mg 1.655mg Lotus seeds
Selenium 19.9µg Cashew
Vitamin B1 0.64mg 0.423mg Lotus seeds
Vitamin B2 0.15mg 0.058mg Lotus seeds
Vitamin B3 1.6mg 1.062mg Lotus seeds
Vitamin B5 0.851mg 0.864mg Cashew
Vitamin B6 0.629mg 0.417mg Lotus seeds
Vitamin K 34.1µg Cashew
Folate 104µg 25µg Lotus seeds
Saturated Fat 0.33g 7.783g Lotus seeds
Monounsaturated Fat 0.388g 23.797g Cashew
Polyunsaturated fat 1.166g 7.845g Cashew
Tryptophan 0.221mg 0.287mg Cashew
Threonine 0.747mg 0.688mg Lotus seeds
Isoleucine 0.765mg 0.789mg Cashew
Leucine 1.215mg 1.472mg Cashew
Lysine 0.985mg 0.928mg Lotus seeds
Methionine 0.267mg 0.362mg Cashew
Phenylalanine 0.767mg 0.951mg Cashew
Valine 0.991mg 1.094mg Cashew
Histidine 0.43mg 0.456mg Cashew
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
39%
Lotus seeds
32%
Cashew
Minerals Daily Need Coverage Score
117%
Lotus seeds
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 7.453g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.