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  6. Lotus seeds vs. Pine nuts

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 cover 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

Lotus seeds vs Pine 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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%
~equal in Phosphorus ~575mg

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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
Contains more Vitamin AVitamin A +200%
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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lotus seeds Pine nuts DV% diff.
Manganese 2.318mg 8.802mg 282%
Polyunsaturated fat 1.166g 34.071g 219%
Copper 0.35mg 1.324mg 108%
Fats 1.97g 68.37g 102%
Vitamin E 9.33mg 62%
Zinc 1.05mg 6.45mg 49%
Monounsaturated fat 0.388g 18.764g 46%
Vitamin K 53.9µg 45%
Vitamin B6 0.629mg 0.094mg 41%
Iron 3.53mg 5.53mg 25%
Potassium 1368mg 597mg 23%
Vitamin B1 0.64mg 0.364mg 23%
Saturated fat 0.33g 4.899g 21%
Folate 104µg 34µg 18%
Vitamin B3 1.6mg 4.387mg 17%
Carbs 64.47g 13.08g 17%
Calories 332kcal 673kcal 17%
Fiber 3.7g 15%
Calcium 163mg 16mg 15%
Vitamin B5 0.851mg 0.313mg 11%
Choline 55.8mg 10%
Magnesium 210mg 251mg 10%
Phosphorus 626mg 575mg 7%
Vitamin B2 0.15mg 0.227mg 6%
Protein 15.41g 13.69g 3%
Selenium 0.7µg 1%
Starch 1.43g 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 64.47g 9.38g N/A
Sugar 3.59g N/A
Sodium 5mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.221mg 0.107mg 0%
Threonine 0.747mg 0.37mg 0%
Isoleucine 0.765mg 0.542mg 0%
Leucine 1.215mg 0.991mg 0%
Lysine 0.985mg 0.54mg 0%
Methionine 0.267mg 0.259mg 0%
Phenylalanine 0.767mg 0.524mg 0%
Valine 0.991mg 0.687mg 0%
Histidine 0.43mg 0.341mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

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
14% 68% 13% 2% 3%
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
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
8% 33% 59%
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%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.