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Lotus seeds vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between Lotus seeds and Hazelnut

  • Lotus seeds have more Phosphorus, Potassium, Magnesium, and Vitamin B6, while Hazelnut have more Manganese, Copper, Iron, Zinc, and Vitamin C.
  • Hazelnut covers your daily need of Manganese 168% more than Lotus seeds.
  • Lotus seeds contain 2 times more Phosphorus than Hazelnut. While Lotus seeds contain 626mg of Phosphorus, Hazelnut contains only 290mg.
  • The amount of Saturated Fat in Lotus seeds are lower.

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

Infographic

Lotus seeds vs Hazelnut 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +28.8%
Contains more CalciumCalcium +43%
Contains more PotassiumPotassium +101.2%
Contains more PhosphorusPhosphorus +115.9%
Contains more IronIron +33.1%
Contains more CopperCopper +392.9%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +166.4%

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%
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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.643mg
~equal in Vitamin B5 ~0.918mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~113µg

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more CarbsCarbs +286%
Contains more WaterWater +166.7%
Contains more OtherOther +74.2%
Contains more FatsFats +2983.8%
~equal in Protein ~14.95g

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -92.6%
Contains more Mono. FatMonounsaturated Fat +11666%
Contains more Poly. FatPolyunsaturated fat +579.2%

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Hazelnut Opinion
Calories 332kcal 628kcal Hazelnut
Protein 15.41g 14.95g Lotus seeds
Fats 1.97g 60.75g Hazelnut
Vitamin C 0mg 6.3mg Hazelnut
Net carbs 64.47g 7g Lotus seeds
Carbs 64.47g 16.7g Lotus seeds
Magnesium 210mg 163mg Lotus seeds
Calcium 163mg 114mg Lotus seeds
Potassium 1368mg 680mg Lotus seeds
Iron 3.53mg 4.7mg Hazelnut
Sugar 4.34g Lotus seeds
Fiber 9.7g Hazelnut
Copper 0.35mg 1.725mg Hazelnut
Zinc 1.05mg 2.45mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 626mg 290mg Lotus seeds
Sodium 5mg 0mg Hazelnut
Vitamin A 50IU 20IU Lotus seeds
Vitamin A RAE 3µg 1µg Lotus seeds
Vitamin E 15.03mg Hazelnut
Manganese 2.318mg 6.175mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin B1 0.64mg 0.643mg Hazelnut
Vitamin B2 0.15mg 0.113mg Lotus seeds
Vitamin B3 1.6mg 1.8mg Hazelnut
Vitamin B5 0.851mg 0.918mg Hazelnut
Vitamin B6 0.629mg 0.563mg Lotus seeds
Vitamin K 14.2µg Hazelnut
Folate 104µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 0.33g 4.464g Lotus seeds
Monounsaturated Fat 0.388g 45.652g Hazelnut
Polyunsaturated fat 1.166g 7.92g Hazelnut
Tryptophan 0.221mg 0.193mg Lotus seeds
Threonine 0.747mg 0.497mg Lotus seeds
Isoleucine 0.765mg 0.545mg Lotus seeds
Leucine 1.215mg 1.063mg Lotus seeds
Lysine 0.985mg 0.42mg Lotus seeds
Methionine 0.267mg 0.221mg Lotus seeds
Phenylalanine 0.767mg 0.663mg Lotus seeds
Valine 0.991mg 0.701mg Lotus seeds
Histidine 0.43mg 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Hazelnut
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
67%
Hazelnut
Minerals Daily Need Coverage Score
117%
Lotus seeds
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 4.134g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.