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Lotus seeds vs. Pili nuts — In-Depth Nutrition Comparison

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How are Lotus seeds and Pili nuts different?

  • Lotus seeds are richer in Vitamin B6, Potassium, Folate, Vitamin B5, and Phosphorus, while Pili nuts are higher in Copper, Vitamin B1, Magnesium, and Zinc.
  • Pili nuts covers your daily need of Saturated Fat 154% more than Lotus seeds.
  • Lotus seeds contain 5 times more Vitamin B6 than Pili nuts. Lotus seeds contain 0.629mg of Vitamin B6, while Pili nuts contain 0.115mg.
  • Lotus seeds are lower in Saturated Fat.

Seeds, lotus seeds, dried and Nuts, pilinuts, dried types were used in this article.

Infographic

Lotus seeds vs Pili nuts 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 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Contains more CalciumCalcium +12.4%
Contains more PotassiumPotassium +169.8%
Contains more MagnesiumMagnesium +43.8%
Contains more CopperCopper +173.7%
Contains more ZincZinc +182.9%
Contains less SodiumSodium -40%
~equal in Iron ~3.53mg
~equal in Phosphorus ~575mg
~equal in Manganese ~2.313mg
~equal in Selenium ~µg

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 2% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Contains more Vitamin AVitamin A +22%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B3Vitamin B3 +208.3%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +447%
Contains more FolateFolate +73.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more ProteinProtein +42.7%
Contains more CarbsCarbs +1519.8%
Contains more WaterWater +411.2%
Contains more OtherOther +37.6%
Contains more FatsFats +3938.1%

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
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 g
Contains less Sat. FatSaturated Fat -98.9%
Contains more Mono. FatMonounsaturated Fat +9495.1%
Contains more Poly. FatPolyunsaturated fat +552.2%

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Pili nuts Opinion
Calories 332kcal 719kcal Pili nuts
Protein 15.41g 10.8g Lotus seeds
Fats 1.97g 79.55g Pili nuts
Vitamin C 0mg 0.6mg Pili nuts
Net carbs 64.47g 3.98g Lotus seeds
Carbs 64.47g 3.98g Lotus seeds
Magnesium 210mg 302mg Pili nuts
Calcium 163mg 145mg Lotus seeds
Potassium 1368mg 507mg Lotus seeds
Iron 3.53mg 3.53mg
Copper 0.35mg 0.958mg Pili nuts
Zinc 1.05mg 2.97mg Pili nuts
Phosphorus 626mg 575mg Lotus seeds
Sodium 5mg 3mg Pili nuts
Vitamin A 50IU 41IU Lotus seeds
Vitamin A RAE 3µg 2µg Lotus seeds
Manganese 2.318mg 2.313mg Lotus seeds
Vitamin B1 0.64mg 0.913mg Pili nuts
Vitamin B2 0.15mg 0.093mg Lotus seeds
Vitamin B3 1.6mg 0.519mg Lotus seeds
Vitamin B5 0.851mg 0.479mg Lotus seeds
Vitamin B6 0.629mg 0.115mg Lotus seeds
Folate 104µg 60µg Lotus seeds
Saturated Fat 0.33g 31.184g Lotus seeds
Monounsaturated Fat 0.388g 37.229g Pili nuts
Polyunsaturated fat 1.166g 7.605g Pili nuts
Tryptophan 0.221mg 0.189mg Lotus seeds
Threonine 0.747mg 0.407mg Lotus seeds
Isoleucine 0.765mg 0.483mg Lotus seeds
Leucine 1.215mg 0.89mg Lotus seeds
Lysine 0.985mg 0.369mg Lotus seeds
Methionine 0.267mg 0.395mg Pili nuts
Phenylalanine 0.767mg 0.497mg Lotus seeds
Valine 0.991mg 0.701mg Lotus seeds
Histidine 0.43mg 0.255mg Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Pili nuts
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
28%
Pili nuts
Minerals Daily Need Coverage Score
117%
Lotus seeds
139%
Pili nuts

Comparison summary

Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 30.854g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.