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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 cover your daily need for 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
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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.
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% 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 2% 0.67% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Contains more Vitamin AVitamin A +50%
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

All nutrients comparison - raw data values

Nutrient Lotus seeds Pili nuts DV% diff.
Saturated fat 0.33g 31.184g 140%
Fats 1.97g 79.55g 119%
Monounsaturated fat 0.388g 37.229g 92%
Copper 0.35mg 0.958mg 68%
Polyunsaturated fat 1.166g 7.605g 43%
Vitamin B6 0.629mg 0.115mg 40%
Potassium 1368mg 507mg 25%
Vitamin B1 0.64mg 0.913mg 23%
Magnesium 210mg 302mg 22%
Carbs 64.47g 3.98g 20%
Calories 332kcal 719kcal 19%
Zinc 1.05mg 2.97mg 17%
Folate 104µg 60µg 11%
Protein 15.41g 10.8g 9%
Phosphorus 626mg 575mg 7%
Vitamin B5 0.851mg 0.479mg 7%
Vitamin B3 1.6mg 0.519mg 7%
Vitamin B2 0.15mg 0.093mg 4%
Calcium 163mg 145mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 64.47g 3.98g N/A
Iron 3.53mg 3.53mg 0%
Sodium 5mg 3mg 0%
Vitamin A 3µg 2µg 0%
Manganese 2.318mg 2.313mg 0%
Tryptophan 0.221mg 0.189mg 0%
Threonine 0.747mg 0.407mg 0%
Isoleucine 0.765mg 0.483mg 0%
Leucine 1.215mg 0.89mg 0%
Lysine 0.985mg 0.369mg 0%
Methionine 0.267mg 0.395mg 0%
Phenylalanine 0.767mg 0.497mg 0%
Valine 0.991mg 0.701mg 0%
Histidine 0.43mg 0.255mg 0%

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%

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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. 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.