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

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Differences between lotus seeds and brazil nut

Lotus seeds have more manganese, vitamin B6, potassium, folate, and iron, while brazil nut has more copper, magnesium, zinc, and phosphorus.
Brazil nut's daily need coverage for copper is 155% higher.
Brazil nut contains 6 times less vitamin B6 than lotus seeds. Lotus seeds contain 0.629mg of vitamin B6, while brazil nut contains 0.101mg.
The amount of saturated fat in lotus seeds is lower.
Brazil nut has a lower glycemic index. The glycemic index of brazil nut is 10, while the glycemic index of lotus seeds is 45.

The food types used in this comparison are Seeds, lotus seeds, dried and Nuts, brazilnuts, dried, unblanched.

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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

Brazil nut

Contains more PotassiumPotassium	+107.6%
Contains more IronIron	+45.3%
Contains more ManganeseManganese	+89.5%

Contains more MagnesiumMagnesium	+79%
Contains more CopperCopper	+398%
Contains more ZincZinc	+286.7%
Contains more PhosphorusPhosphorus	+15.8%
Contains less SodiumSodium	-40%

~equal in Calcium ~160mg

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

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+328.6%
Contains more Vitamin B3Vitamin B3	+442.4%
Contains more Vitamin B5Vitamin B5	+362.5%
Contains more Vitamin B6Vitamin B6	+522.8%
Contains more FolateFolate	+372.7%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.617mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		1917µg	3485%
Polyunsaturated fat	1.166g	24.399g	155%
Copper	0.35mg	1.743mg	155%
Fats	1.97g	67.1g	100%
Saturated fat	0.33g	16.134g	72%
Monounsaturated fat	0.388g	23.879g	59%
Manganese	2.318mg	1.223mg	48%
Vitamin B6	0.629mg	0.101mg	41%
Magnesium	210mg	376mg	40%
Vitamin E		5.65mg	38%
Fiber		7.5g	30%
Zinc	1.05mg	4.06mg	27%
Potassium	1368mg	659mg	21%
Folate	104µg	22µg	21%
Carbs	64.47g	11.74g	18%
Calories	332kcal	659kcal	16%
Phosphorus	626mg	725mg	14%
Iron	3.53mg	2.43mg	14%
Vitamin B5	0.851mg	0.184mg	13%
Vitamin B2	0.15mg	0.035mg	9%
Vitamin B3	1.6mg	0.295mg	8%
Choline		28.8mg	5%
Vitamin B1	0.64mg	0.617mg	2%
Protein	15.41g	14.32g	2%
Vitamin C	0mg	0.7mg	1%
Net carbs	64.47g	4.24g	N/A
Calcium	163mg	160mg	0%
Sugar		2.33g	N/A
Starch		0.25g	0%
Sodium	5mg	3mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.221mg	0.135mg	0%
Threonine	0.747mg	0.365mg	0%
Isoleucine	0.765mg	0.518mg	0%
Leucine	1.215mg	1.19mg	0%
Lysine	0.985mg	0.49mg	0%
Methionine	0.267mg	1.124mg	0%
Phenylalanine	0.767mg	0.639mg	0%
Valine	0.991mg	0.76mg	0%
Histidine	0.43mg	0.409mg	0%
Omega-3 - ALA		0.018g	N/A
Omega-6 - Gamma-linoleic acid		0.018g	N/A
Omega-6 - Linoleic acid		23.859g	N/A