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Lotus seeds vs. Mixed nuts — In-Depth Nutrition Comparison

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Significant differences between Lotus seeds and Mixed nuts

  • Lotus seeds have more Vitamin B1, Phosphorus, Potassium, Vitamin B6, Manganese, and Iron, however, Mixed nuts are richer in Copper, Vitamin B3, and Zinc.
  • Mixed nuts covers your daily Copper needs 62% more than Lotus seeds.
  • Mixed nuts have 3 times less Vitamin B1 than Lotus seeds. Lotus seeds have 0.64mg of Vitamin B1, while Mixed nuts have 0.189mg.
  • Lotus seeds contain less Saturated Fat.

Specific food types used in this comparison are Seeds, lotus seeds, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Lotus seeds vs Mixed nuts 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.
Contains more Calcium +39.3%
Contains more Iron +35.2%
Contains more Phosphorus +37.3%
Contains more Potassium +116.5%
Contains more Manganese +13.6%
Contains more Zinc +220%
Contains more Copper +159.1%
Equal in Magnesium - 229
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Calcium +39.3%
Contains more Iron +35.2%
Contains more Phosphorus +37.3%
Contains more Potassium +116.5%
Contains more Manganese +13.6%
Contains more Zinc +220%
Contains more Copper +159.1%
Equal in Magnesium - 229
Equal in Sodium - 5

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.
:
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B6 +78.7%
Contains more Folate +25.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +34%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 29% 15%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B6 +78.7%
Contains more Folate +25.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +34%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +206.3%
Contains more Water +580.8%
Contains more Other +38.5%
Contains more Protein +30%
Contains more Fats +2638.6%
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Carbs +206.3%
Contains more Water +580.8%
Contains more Other +38.5%
Contains more Protein +30%
Contains more Fats +2638.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +7242.3%
Contains more Polyunsaturated fat +1153.2%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +7242.3%
Contains more Polyunsaturated fat +1153.2%

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 Mixed nuts
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Mixed nuts Opinion
Net carbs 64.47g 14.05g Lotus seeds
Protein 15.41g 20.04g Mixed nuts
Fats 1.97g 53.95g Mixed nuts
Carbs 64.47g 21.05g Lotus seeds
Calories 332kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Lotus seeds
Fiber 7g Mixed nuts
Calcium 163mg 117mg Lotus seeds
Iron 3.53mg 2.61mg Lotus seeds
Magnesium 210mg 229mg Mixed nuts
Phosphorus 626mg 456mg Lotus seeds
Potassium 1368mg 632mg Lotus seeds
Sodium 5mg 5mg
Zinc 1.05mg 3.36mg Mixed nuts
Copper 0.35mg 0.907mg Mixed nuts
Manganese 2.318mg 2.04mg Lotus seeds
Selenium 33.9µg Mixed nuts
Vitamin A 50IU 3IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin E 7.82mg Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 0.64mg 0.189mg Lotus seeds
Vitamin B2 0.15mg 0.196mg Mixed nuts
Vitamin B3 1.6mg 7.709mg Mixed nuts
Vitamin B5 0.851mg 1.14mg Mixed nuts
Vitamin B6 0.629mg 0.352mg Lotus seeds
Folate 104µg 83µg Lotus seeds
Choline 52mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.221mg 0.22mg Lotus seeds
Threonine 0.747mg 0.703mg Lotus seeds
Isoleucine 0.765mg 0.826mg Mixed nuts
Leucine 1.215mg 1.656mg Mixed nuts
Lysine 0.985mg 0.782mg Lotus seeds
Methionine 0.267mg 0.283mg Mixed nuts
Phenylalanine 0.767mg 1.182mg Mixed nuts
Valine 0.991mg 1.001mg Mixed nuts
Histidine 0.43mg 0.572mg Mixed nuts
Trans Fat 0.055g Lotus seeds
Saturated Fat 0.33g 8.711g Lotus seeds
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 0.388g 28.488g Mixed nuts
Polyunsaturated fat 1.166g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Mixed nuts
Minerals Daily Need Coverage Score
117%
Lotus seeds
139%
Mixed nuts

Comparison summary

Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 8.381g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.