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Lotus seeds vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between Lotus seeds and Pistachio

  • Lotus seeds have more Manganese, Magnesium, Phosphorus, Folate, and Potassium, however, Pistachio have more Copper, Vitamin B6, Vitamin B1, and Zinc.
  • Daily need coverage for Copper from Pistachio is 106% higher.
  • Pistachio has 2 times less Folate than Lotus seeds. Lotus seeds have 104µg of Folate, while Pistachio has 51µg.
  • Lotus seeds are lower in Saturated Fat.

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

Infographic

Lotus seeds vs Pistachio infographic
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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.
Contains more Calcium +55.2%
Contains more Magnesium +73.6%
Contains more Phosphorus +27.8%
Contains more Potassium +33.5%
Contains more Manganese +93.2%
Contains more Iron +11%
Contains less Sodium -80%
Contains more Zinc +109.5%
Contains more Copper +271.4%
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 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +55.2%
Contains more Magnesium +73.6%
Contains more Phosphorus +27.8%
Contains more Potassium +33.5%
Contains more Manganese +93.2%
Contains more Iron +11%
Contains less Sodium -80%
Contains more Zinc +109.5%
Contains more Copper +271.4%

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.
:
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +63.7%
Contains more Folate +103.9%
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +170.3%
Equal in Vitamin B2 - 0.16
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 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin B3 +23.1%
Contains more Vitamin B5 +63.7%
Contains more Folate +103.9%
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +170.3%
Equal in Vitamin B2 - 0.16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +137.3%
Contains more Water +224%
Contains more Other +33.9%
Contains more Protein +30.8%
Contains more Fats +2200.5%
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 Carbs +137.3%
Contains more Water +224%
Contains more Other +33.9%
Contains more Protein +30.8%
Contains more Fats +2200.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +5894.1%
Contains more Polyunsaturated fat +1133.3%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +5894.1%
Contains more Polyunsaturated fat +1133.3%

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Pistachio Opinion
Net carbs 64.47g 16.57g Lotus seeds
Protein 15.41g 20.16g Pistachio
Fats 1.97g 45.32g Pistachio
Carbs 64.47g 27.17g Lotus seeds
Calories 332kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Lotus seeds
Fiber 10.6g Pistachio
Calcium 163mg 105mg Lotus seeds
Iron 3.53mg 3.92mg Pistachio
Magnesium 210mg 121mg Lotus seeds
Phosphorus 626mg 490mg Lotus seeds
Potassium 1368mg 1025mg Lotus seeds
Sodium 5mg 1mg Pistachio
Zinc 1.05mg 2.2mg Pistachio
Copper 0.35mg 1.3mg Pistachio
Manganese 2.318mg 1.2mg Lotus seeds
Selenium 7µg Pistachio
Vitamin A 50IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.64mg 0.87mg Pistachio
Vitamin B2 0.15mg 0.16mg Pistachio
Vitamin B3 1.6mg 1.3mg Lotus seeds
Vitamin B5 0.851mg 0.52mg Lotus seeds
Vitamin B6 0.629mg 1.7mg Pistachio
Folate 104µg 51µg Lotus seeds
Tryptophan 0.221mg 0.251mg Pistachio
Threonine 0.747mg 0.684mg Lotus seeds
Isoleucine 0.765mg 0.917mg Pistachio
Leucine 1.215mg 1.604mg Pistachio
Lysine 0.985mg 1.138mg Pistachio
Methionine 0.267mg 0.36mg Pistachio
Phenylalanine 0.767mg 1.092mg Pistachio
Valine 0.991mg 1.249mg Pistachio
Histidine 0.43mg 0.512mg Pistachio
Saturated Fat 0.33g 5.907g Lotus seeds
Monounsaturated Fat 0.388g 23.257g Pistachio
Polyunsaturated fat 1.166g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Pistachio
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
65%
Pistachio
Minerals Daily Need Coverage Score
117%
Lotus seeds
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.577g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.6)
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. 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.