Lotus seeds vs. Popcorn — In-Depth Nutrition Comparison
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What are the differences between lotus seeds and popcorn?
- Lotus seeds are higher in manganese, vitamin B1, phosphorus, vitamin B6, potassium, folate, magnesium, calcium, and copper, yet popcorn is higher in zinc.
- Lotus seeds' daily need coverage for manganese is 52% more.
- Lotus seeds have 23 times more calcium than popcorn. While lotus seeds have 163mg of calcium, popcorn has only 7mg.
- The glycemic index of lotus seeds is lower.
We used Seeds, lotus seeds, dried and Snacks, popcorn, air-popped types in this article.
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 MagnesiumMagnesium | +45.8% |
| Contains more CalciumCalcium | +2228.6% |
| Contains more PotassiumPotassium | +315.8% |
| Contains more CopperCopper | +33.6% |
| Contains more PhosphorusPhosphorus | +74.9% |
| Contains less SodiumSodium | -37.5% |
| Contains more ManganeseManganese | +108.3% |
| Contains more ZincZinc | +193.3% |
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 B1Vitamin B1 | +515.4% |
| Contains more Vitamin B2Vitamin B2 | +80.7% |
| Contains more Vitamin B5Vitamin B5 | +66.9% |
| Contains more Vitamin B6Vitamin B6 | +300.6% |
| Contains more FolateFolate | +235.5% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +44.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 14.5g | 58% | |
| Manganese | 2.318mg | 1.113mg | 52% |
| Vitamin B1 | 0.64mg | 0.104mg | 45% |
| Phosphorus | 626mg | 358mg | 38% |
| Vitamin B6 | 0.629mg | 0.157mg | 36% |
| Potassium | 1368mg | 329mg | 31% |
| Starch | 54.4g | 22% | |
| Folate | 104µg | 31µg | 18% |
| Zinc | 1.05mg | 3.08mg | 18% |
| Magnesium | 210mg | 144mg | 16% |
| Calcium | 163mg | 7mg | 16% |
| Copper | 0.35mg | 0.262mg | 10% |
| Polyunsaturated fat | 1.166g | 2.318g | 8% |
| Vitamin B5 | 0.851mg | 0.51mg | 7% |
| Vitamin B2 | 0.15mg | 0.083mg | 5% |
| Protein | 15.41g | 12.94g | 5% |
| Vitamin B3 | 1.6mg | 2.308mg | 4% |
| Choline | 21.2mg | 4% | |
| Iron | 3.53mg | 3.19mg | 4% |
| Carbs | 64.47g | 77.78g | 4% |
| Fats | 1.97g | 4.54g | 4% |
| Calories | 332kcal | 387kcal | 3% |
| Vitamin E | 0.29mg | 2% | |
| Vitamin A | 3µg | 10µg | 1% |
| Vitamin K | 1.2µg | 1% | |
| Saturated fat | 0.33g | 0.637g | 1% |
| Monounsaturated fat | 0.388g | 0.95g | 1% |
| Net carbs | 64.47g | 63.28g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 5mg | 8mg | 0% |
| Tryptophan | 0.221mg | 0.085mg | 0% |
| Threonine | 0.747mg | 0.452mg | 0% |
| Isoleucine | 0.765mg | 0.431mg | 0% |
| Leucine | 1.215mg | 1.473mg | 0% |
| Lysine | 0.985mg | 0.338mg | 0% |
| Methionine | 0.267mg | 0.252mg | 0% |
| Phenylalanine | 0.767mg | 0.59mg | 0% |
| Valine | 0.991mg | 0.607mg | 0% |
| Histidine | 0.43mg | 0.367mg | 0% |
| Fructose | 0.07g | 0% |
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:
12.94 g
Fats:
4.54 g
Carbs:
77.78 g
Water:
3.32 g
Other:
1.42 g
| Contains more ProteinProtein | +19.1% |
| Contains more WaterWater | +326.5% |
| Contains more OtherOther | +181% |
| Contains more FatsFats | +130.5% |
| Contains more CarbsCarbs | +20.6% |
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
0.637 g
Monounsaturated fat:
Mono. Fat
0.95 g
Polyunsaturated fat:
Poly. Fat
2.318 g
| Contains less Sat. FatSaturated fat | -48.2% |
| Contains more Mono. FatMonounsaturated fat | +144.8% |
| Contains more Poly. FatPolyunsaturated fat | +98.8% |
