Lotus seeds vs. Hazelnut — In-Depth Nutrition Comparison

Compare

Summary of differences between lotus seeds and hazelnut

Lotus seeds have more phosphorus, potassium, magnesium, and vitamin B6, while hazelnut has more manganese, copper, iron, zinc, and vitamin C.
Hazelnut covers your daily need for 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 is lower.
Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of lotus seeds is 45.

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

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.

Lotus seeds

Hazelnut

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.

Lotus seeds

Hazelnut

Contains more Vitamin AVitamin A	+200%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.318mg	6.175mg	168%
Copper	0.35mg	1.725mg	153%
Monounsaturated fat	0.388g	45.652g	113%
Vitamin E		15.03mg	100%
Fats	1.97g	60.75g	90%
Phosphorus	626mg	290mg	48%
Polyunsaturated fat	1.166g	7.92g	45%
Fiber		9.7g	39%
Potassium	1368mg	680mg	20%
Saturated fat	0.33g	4.464g	19%
Carbs	64.47g	16.7g	16%
Calories	332kcal	628kcal	15%
Iron	3.53mg	4.7mg	15%
Zinc	1.05mg	2.45mg	13%
Vitamin K		14.2µg	12%
Magnesium	210mg	163mg	11%
Choline		45.6mg	8%
Vitamin C	0mg	6.3mg	7%
Calcium	163mg	114mg	5%
Vitamin B6	0.629mg	0.563mg	5%
Selenium		2.4µg	4%
Vitamin B2	0.15mg	0.113mg	3%
Folate	104µg	113µg	2%
Protein	15.41g	14.95g	1%
Vitamin B3	1.6mg	1.8mg	1%
Vitamin B5	0.851mg	0.918mg	1%
Net carbs	64.47g	7g	N/A
Sugar		4.34g	N/A
Starch		0.48g	0%
Sodium	5mg	0mg	0%
Vitamin A	3µg	1µg	0%
Vitamin B1	0.64mg	0.643mg	0%
Tryptophan	0.221mg	0.193mg	0%
Threonine	0.747mg	0.497mg	0%
Isoleucine	0.765mg	0.545mg	0%
Leucine	1.215mg	1.063mg	0%
Lysine	0.985mg	0.42mg	0%
Methionine	0.267mg	0.221mg	0%
Phenylalanine	0.767mg	0.663mg	0%
Valine	0.991mg	0.701mg	0%
Histidine	0.43mg	0.432mg	0%
Fructose		0.07g	0%