Lotus seeds vs. Pecan — In-Depth Nutrition Comparison

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A recap on the differences between lotus seeds and pecan

Lotus seeds have more phosphorus, vitamin B6, potassium, magnesium, folate, and iron; however, pecan is higher in manganese, copper, and zinc.
Pecan covers your daily manganese needs 95% more than lotus seeds.
Pecan contains 5 times less folate than lotus seeds. Lotus seeds contain 104µg of folate, while pecan contains 22µg.
Lotus seeds have less saturated fat.
The glycemic index of lotus seeds is higher.

Food varieties used in this article are Seeds, lotus seeds, dried and Nuts, pecans.

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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

Pecan

Contains more MagnesiumMagnesium	+73.6%
Contains more CalciumCalcium	+132.9%
Contains more PotassiumPotassium	+233.7%
Contains more IronIron	+39.5%
Contains more PhosphorusPhosphorus	+126%

Contains more CopperCopper	+242.9%
Contains more ZincZinc	+331.4%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+94.1%

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

Pecan

Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B3Vitamin B3	+37.1%
Contains more Vitamin B6Vitamin B6	+199.5%
Contains more FolateFolate	+372.7%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.66mg

~equal in Vitamin B5 ~0.863mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.166g	21.614g	136%
Fats	1.97g	71.97g	108%
Monounsaturated fat	0.388g	40.801g	101%
Manganese	2.318mg	4.5mg	95%
Copper	0.35mg	1.2mg	94%
Phosphorus	626mg	277mg	50%
Fiber		9.6g	38%
Zinc	1.05mg	4.53mg	32%
Vitamin B6	0.629mg	0.21mg	32%
Potassium	1368mg	410mg	28%
Saturated fat	0.33g	6.18g	27%
Magnesium	210mg	121mg	21%
Folate	104µg	22µg	21%
Calories	332kcal	691kcal	18%
Carbs	64.47g	13.86g	17%
Iron	3.53mg	2.53mg	13%
Protein	15.41g	9.17g	12%
Calcium	163mg	70mg	9%
Vitamin E		1.4mg	9%
Choline		40.5mg	7%
Selenium		3.8µg	7%
Vitamin B3	1.6mg	1.167mg	3%
Vitamin K		3.5µg	3%
Vitamin B1	0.64mg	0.66mg	2%
Vitamin B2	0.15mg	0.13mg	2%
Vitamin C	0mg	1.1mg	1%
Net carbs	64.47g	4.26g	N/A
Sugar		3.97g	N/A
Starch		0.46g	0%
Sodium	5mg	0mg	0%
Vitamin A	3µg	3µg	0%
Vitamin B5	0.851mg	0.863mg	0%
Tryptophan	0.221mg	0.093mg	0%
Threonine	0.747mg	0.306mg	0%
Isoleucine	0.765mg	0.336mg	0%
Leucine	1.215mg	0.598mg	0%
Lysine	0.985mg	0.287mg	0%
Methionine	0.267mg	0.183mg	0%
Phenylalanine	0.767mg	0.426mg	0%
Valine	0.991mg	0.411mg	0%
Histidine	0.43mg	0.262mg	0%
Fructose		0.04g	0%