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  6. Lotus seeds vs. Coconut

Lotus seeds vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between lotus seeds and coconut?

  • 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.
  • Lotus seeds have 12 times more vitamin B6 than coconut. While lotus seeds have 0.629mg of vitamin B6, coconut has only 0.054mg.
  • The amount of saturated fat in lotus seeds is lower.
  • The glycemic index of lotus seeds is lower.

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

Infographic

Lotus seeds vs Coconut 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%
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%
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%
Contains more CopperCopper +24.3%
~equal in Zinc ~1.1mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus seeds Coconut DV% diff.
Saturated fat 0.33g 29.698g 133%
Phosphorus 626mg 113mg 73%
Vitamin B1 0.64mg 0.066mg 48%
Fats 1.97g 33.49g 48%
Vitamin B6 0.629mg 0.054mg 44%
Magnesium 210mg 32mg 42%
Manganese 2.318mg 1.5mg 36%
Fiber 9g 36%
Potassium 1368mg 356mg 30%
Protein 15.41g 3.33g 24%
Folate 104µg 26µg 20%
Selenium 10.1µg 18%
Carbs 64.47g 15.23g 16%
Calcium 163mg 14mg 15%
Iron 3.53mg 2.43mg 14%
Vitamin B5 0.851mg 0.3mg 11%
Vitamin B2 0.15mg 0.02mg 10%
Copper 0.35mg 0.435mg 9%
Vitamin B3 1.6mg 0.54mg 7%
Polyunsaturated fat 1.166g 0.366g 5%
Vitamin C 0mg 3.3mg 4%
Monounsaturated fat 0.388g 1.425g 3%
Choline 12.1mg 2%
Vitamin E 0.24mg 2%
Calories 332kcal 354kcal 1%
Sodium 5mg 20mg 1%
Net carbs 64.47g 6.23g N/A
Sugar 6.23g N/A
Zinc 1.05mg 1.1mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.221mg 0.039mg 0%
Threonine 0.747mg 0.121mg 0%
Isoleucine 0.765mg 0.131mg 0%
Leucine 1.215mg 0.247mg 0%
Lysine 0.985mg 0.147mg 0%
Methionine 0.267mg 0.062mg 0%
Phenylalanine 0.767mg 0.169mg 0%
Valine 0.991mg 0.202mg 0%
Histidine 0.43mg 0.077mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +362.8%
Contains more CarbsCarbs +323.3%
Contains more OtherOther +315.6%
Contains more FatsFats +1600%
Contains more WaterWater +231.9%

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

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