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Lotus seeds vs. Pumpkin seed — In-Depth Nutrition Comparison

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What are the main differences between Lotus seeds and Pumpkin seed?

  • Lotus seeds are richer in Manganese, Phosphorus, Vitamin B1, Vitamin B6, Folate, Vitamin B5, and Potassium, yet Pumpkin seed is richer in Zinc, and Copper.
  • Pumpkin seed's daily need coverage for Zinc is 84% higher.
  • Lotus seeds have 19 times more Vitamin B1 than Pumpkin seed. Lotus seeds have 0.64mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Lotus seeds contain less Saturated Fat.

We used Seeds, lotus seeds, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Lotus seeds vs Pumpkin seed 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.
Contains more Calcium +196.4%
Contains more Phosphorus +580.4%
Contains more Potassium +48.9%
Contains less Sodium -72.2%
Contains more Manganese +367.3%
Contains more Magnesium +24.8%
Contains more Zinc +881%
Contains more Copper +97.1%
Equal in Iron - 3.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +196.4%
Contains more Phosphorus +580.4%
Contains more Potassium +48.9%
Contains less Sodium -72.2%
Contains more Manganese +367.3%
Contains more Magnesium +24.8%
Contains more Zinc +881%
Contains more Copper +97.1%
Equal in Iron - 3.31

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 B1 +1782.4%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +1419.6%
Contains more Vitamin B6 +1600%
Contains more Folate +1055.6%
Contains more Vitamin A +24%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Contains more Vitamin B1 +1782.4%
Contains more Vitamin B2 +188.5%
Contains more Vitamin B3 +459.4%
Contains more Vitamin B5 +1419.6%
Contains more Vitamin B6 +1600%
Contains more Folate +1055.6%
Contains more Vitamin A +24%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +19.9%
Contains more Water +214.7%
Contains more Protein +20.4%
Contains more Fats +884.8%
Equal in Other - 3.8
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more Carbs +19.9%
Contains more Water +214.7%
Contains more Protein +20.4%
Contains more Fats +884.8%
Equal in Other - 3.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1454.6%
Contains more Polyunsaturated fat +658.5%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -91%
Contains more Monounsaturated Fat +1454.6%
Contains more Polyunsaturated fat +658.5%

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 Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Pumpkin seed Opinion
Net carbs 64.47g 35.35g Lotus seeds
Protein 15.41g 18.55g Pumpkin seed
Fats 1.97g 19.4g Pumpkin seed
Carbs 64.47g 53.75g Lotus seeds
Calories 332kcal 446kcal Pumpkin seed
Fiber 18.4g Pumpkin seed
Calcium 163mg 55mg Lotus seeds
Iron 3.53mg 3.31mg Lotus seeds
Magnesium 210mg 262mg Pumpkin seed
Phosphorus 626mg 92mg Lotus seeds
Potassium 1368mg 919mg Lotus seeds
Sodium 5mg 18mg Lotus seeds
Zinc 1.05mg 10.3mg Pumpkin seed
Copper 0.35mg 0.69mg Pumpkin seed
Manganese 2.318mg 0.496mg Lotus seeds
Vitamin A 50IU 62IU Pumpkin seed
Vitamin A RAE 3µg 3µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.64mg 0.034mg Lotus seeds
Vitamin B2 0.15mg 0.052mg Lotus seeds
Vitamin B3 1.6mg 0.286mg Lotus seeds
Vitamin B5 0.851mg 0.056mg Lotus seeds
Vitamin B6 0.629mg 0.037mg Lotus seeds
Folate 104µg 9µg Lotus seeds
Tryptophan 0.221mg 0.326mg Pumpkin seed
Threonine 0.747mg 0.683mg Lotus seeds
Isoleucine 0.765mg 0.956mg Pumpkin seed
Leucine 1.215mg 1.572mg Pumpkin seed
Lysine 0.985mg 1.386mg Pumpkin seed
Methionine 0.267mg 0.417mg Pumpkin seed
Phenylalanine 0.767mg 0.924mg Pumpkin seed
Valine 0.991mg 1.491mg Pumpkin seed
Histidine 0.43mg 0.515mg Pumpkin seed
Saturated Fat 0.33g 3.67g Lotus seeds
Monounsaturated Fat 0.388g 6.032g Pumpkin seed
Polyunsaturated fat 1.166g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
117%
Lotus seeds
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.34g)
Which food is lower in glycemic index?
Lotus seeds
Lotus seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.2)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.