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  6. Lotus seeds vs. Hickory nut

Lotus seeds vs. Hickory nut — In-Depth Nutrition Comparison

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Summary of differences between lotus seeds and hickory nut

  • Lotus seeds have more phosphorus, vitamin B6, potassium, and iron, while hickory nut have more manganese, copper, zinc, vitamin B1, and vitamin B5.
  • Hickory nut cover your daily need for manganese, 100% more than lotus seeds.
  • Lotus seeds contain 3 times more vitamin B6 than hickory nut. While lotus seeds contain 0.629mg of vitamin B6, hickory nut contain only 0.192mg.
  • The amount of saturated fat in lotus seeds is lower.

These are the specific foods used in this comparison Seeds, lotus seeds, dried and Nuts, hickorynuts, dried.

Infographic

Lotus seeds vs Hickory nut 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 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +167.2%
Contains more PotassiumPotassium +213.8%
Contains more IronIron +66.5%
Contains more PhosphorusPhosphorus +86.3%
Contains more CopperCopper +110.9%
Contains more ZincZinc +310.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +98.9%

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 6.7% 2.3% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B3Vitamin B3 +76.4%
Contains more Vitamin B6Vitamin B6 +227.6%
Contains more FolateFolate +160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +35.5%
Contains more Vitamin B5Vitamin B5 +105.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus seeds Hickory nut DV% diff.
Polyunsaturated fat 1.166g 21.886g 138%
Manganese 2.318mg 4.61mg 100%
Fats 1.97g 64.37g 96%
Monounsaturated fat 0.388g 32.611g 81%
Copper 0.35mg 0.738mg 43%
Phosphorus 626mg 336mg 41%
Vitamin B6 0.629mg 0.192mg 34%
Saturated fat 0.33g 7.038g 30%
Zinc 1.05mg 4.31mg 30%
Potassium 1368mg 436mg 27%
Fiber 6.4g 26%
Vitamin B1 0.64mg 0.867mg 19%
Iron 3.53mg 2.12mg 18%
Vitamin B5 0.851mg 1.746mg 18%
Folate 104µg 40µg 16%
Calories 332kcal 657kcal 16%
Carbs 64.47g 18.25g 15%
Selenium 8.1µg 15%
Calcium 163mg 61mg 10%
Magnesium 210mg 173mg 9%
Protein 15.41g 12.72g 5%
Vitamin B3 1.6mg 0.907mg 4%
Vitamin C 0mg 2mg 2%
Vitamin B2 0.15mg 0.131mg 1%
Net carbs 64.47g 11.85g N/A
Sodium 5mg 1mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.221mg 0.139mg 0%
Threonine 0.747mg 0.422mg 0%
Isoleucine 0.765mg 0.576mg 0%
Leucine 1.215mg 1.027mg 0%
Lysine 0.985mg 0.497mg 0%
Methionine 0.267mg 0.3mg 0%
Phenylalanine 0.767mg 0.713mg 0%
Valine 0.991mg 0.73mg 0%
Histidine 0.43mg 0.389mg 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
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
Contains more ProteinProtein +21.1%
Contains more CarbsCarbs +253.3%
Contains more WaterWater +434.3%
Contains more OtherOther +98.5%
Contains more FatsFats +3167.5%

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
11% 53% 36%
Saturated fat: Sat. Fat 7.038 g
Monounsaturated fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +8304.9%
Contains more Poly. FatPolyunsaturated fat +1777%

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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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/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.