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  6. Lotus seeds vs. Pistachio

Lotus seeds vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between lotus seeds and pistachios

  • Lotus seeds have more manganese, magnesium, phosphorus, folate, and potassium; however, pistachios have more copper, vitamin B6, vitamin B1, and zinc.
  • Daily need coverage for copper for pistachios is 106% higher.
  • Pistachios have 2 times less folate than lotus seeds. Lotus seeds have 104µg of folate, while pistachios have 51µg.
  • Lotus seeds are lower in saturated fat.
  • Lotus seeds have a higher glycemic index than pistachios.

Food types used in this article are Seeds, lotus seeds, dried and Nuts, pistachio nuts, raw.

Infographic

Lotus seeds vs Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +73.6%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +33.5%
Contains more PhosphorusPhosphorus +27.8%
Contains more ManganeseManganese +93.2%
Contains more IronIron +11%
Contains more CopperCopper +271.4%
Contains more ZincZinc +109.5%
Contains less SodiumSodium -80%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more FolateFolate +103.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +170.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus seeds Pistachio DV% diff.
Copper 0.35mg 1.3mg 106%
Polyunsaturated fat 1.166g 14.38g 88%
Vitamin B6 0.629mg 1.7mg 82%
Fats 1.97g 45.32g 67%
Monounsaturated fat 0.388g 23.257g 57%
Manganese 2.318mg 1.2mg 49%
Fiber 10.6g 42%
Saturated fat 0.33g 5.907g 25%
Magnesium 210mg 121mg 21%
Phosphorus 626mg 490mg 19%
Vitamin B1 0.64mg 0.87mg 19%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Folate 104µg 51µg 13%
Carbs 64.47g 27.17g 12%
Calories 332kcal 560kcal 11%
Zinc 1.05mg 2.2mg 10%
Protein 15.41g 20.16g 10%
Potassium 1368mg 1025mg 10%
Vitamin B5 0.851mg 0.52mg 7%
Vitamin C 0mg 5.6mg 6%
Calcium 163mg 105mg 6%
Iron 3.53mg 3.92mg 5%
Vitamin A 3µg 26µg 3%
Vitamin B3 1.6mg 1.3mg 2%
Starch 1.67g 1%
Vitamin B2 0.15mg 0.16mg 1%
Net carbs 64.47g 16.57g N/A
Sugar 7.66g N/A
Sodium 5mg 1mg 0%
Tryptophan 0.221mg 0.251mg 0%
Threonine 0.747mg 0.684mg 0%
Isoleucine 0.765mg 0.917mg 0%
Leucine 1.215mg 1.604mg 0%
Lysine 0.985mg 1.138mg 0%
Methionine 0.267mg 0.36mg 0%
Phenylalanine 0.767mg 1.092mg 0%
Valine 0.991mg 1.249mg 0%
Histidine 0.43mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +137.3%
Contains more WaterWater +224%
Contains more OtherOther +33.9%
Contains more ProteinProtein +30.8%
Contains more FatsFats +2200.5%

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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +5894.1%
Contains more Poly. FatPolyunsaturated fat +1133.3%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.