Lotus seeds vs. Pine nuts — In-Depth Nutrition Comparison
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Significant differences between Lotus seeds and Pine nuts
- Lotus seeds have more Vitamin B6, Vitamin B1, Potassium, and Folate, however, Pine nuts are richer in Manganese, Copper, Zinc, Iron, and Vitamin B3.
- Pine nuts covers your daily Manganese needs 282% more than Lotus seeds.
- Pine nuts have 7 times less Vitamin B6 than Lotus seeds. Lotus seeds have 0.629mg of Vitamin B6, while Pine nuts have 0.094mg.
- Lotus seeds contain less Saturated Fat.
Specific food types used in this comparison are Seeds, lotus seeds, dried and Nuts, pine nuts, dried.
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 CalciumCalcium | +918.8% |
| Contains more PotassiumPotassium | +129.1% |
| Contains more MagnesiumMagnesium | +19.5% |
| Contains more IronIron | +56.7% |
| Contains more CopperCopper | +278.3% |
| Contains more ZincZinc | +514.3% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +279.7% |
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 AVitamin A | +72.4% |
| Contains more Vitamin B1Vitamin B1 | +75.8% |
| Contains more Vitamin B5Vitamin B5 | +171.9% |
| Contains more Vitamin B6Vitamin B6 | +569.1% |
| Contains more FolateFolate | +205.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +51.3% |
| Contains more Vitamin B3Vitamin B3 | +174.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
| Contains more ProteinProtein | +12.6% |
| Contains more CarbsCarbs | +392.9% |
| Contains more WaterWater | +521.1% |
| Contains more OtherOther | +54.7% |
| Contains more FatsFats | +3370.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.33 g
Monounsaturated Fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
Saturated Fat:
Sat. Fat
4.899 g
Monounsaturated Fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
| Contains less Sat. FatSaturated Fat | -93.3% |
| Contains more Mono. FatMonounsaturated Fat | +4736.1% |
| Contains more Poly. FatPolyunsaturated fat | +2822% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 332kcal | 673kcal |
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| Protein | 15.41g | 13.69g |
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| Fats | 1.97g | 68.37g |
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| Vitamin C | 0mg | 0.8mg |
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| Net carbs | 64.47g | 9.38g |
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| Carbs | 64.47g | 13.08g |
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| Magnesium | 210mg | 251mg |
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| Calcium | 163mg | 16mg |
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| Potassium | 1368mg | 597mg |
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| Iron | 3.53mg | 5.53mg |
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| Sugar | 3.59g |
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| Fiber | 3.7g |
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| Copper | 0.35mg | 1.324mg |
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| Zinc | 1.05mg | 6.45mg |
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| Starch | 1.43g |
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| Phosphorus | 626mg | 575mg |
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| Sodium | 5mg | 2mg |
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| Vitamin A | 50IU | 29IU |
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| Vitamin A | 3µg | 1µg |
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| Vitamin E | 9.33mg |
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| Manganese | 2.318mg | 8.802mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 0.64mg | 0.364mg |
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| Vitamin B2 | 0.15mg | 0.227mg |
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| Vitamin B3 | 1.6mg | 4.387mg |
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| Vitamin B5 | 0.851mg | 0.313mg |
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| Vitamin B6 | 0.629mg | 0.094mg |
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| Vitamin K | 53.9µg |
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| Folate | 104µg | 34µg |
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| Choline | 55.8mg |
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| Saturated Fat | 0.33g | 4.899g |
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| Monounsaturated Fat | 0.388g | 18.764g |
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| Polyunsaturated fat | 1.166g | 34.071g |
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| Tryptophan | 0.221mg | 0.107mg |
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| Threonine | 0.747mg | 0.37mg |
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| Isoleucine | 0.765mg | 0.542mg |
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| Leucine | 1.215mg | 0.991mg |
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| Lysine | 0.985mg | 0.54mg |
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| Methionine | 0.267mg | 0.259mg |
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| Phenylalanine | 0.767mg | 0.524mg |
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| Valine | 0.991mg | 0.687mg |
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| Histidine | 0.43mg | 0.341mg |
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| Fructose | 0.07g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
117%
246%
Comparison summary
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 4.569g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.