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

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What are the main differences between lotus seeds and pumpkin seeds?

Lotus seeds are richer in manganese, phosphorus, vitamin B1, vitamin B6, folate, vitamin B5, and potassium, yet pumpkin seeds are richer in zinc and copper.
Pumpkin seeds' daily need coverage for zinc is 84% higher.
Lotus seeds have 19 times more vitamin B1 than pumpkin seeds. Lotus seeds have 0.64mg of vitamin B1, while pumpkin seeds have 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.

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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.

Lotus seeds

Pumpkin seeds

Contains more CalciumCalcium	+196.4%
Contains more PotassiumPotassium	+48.9%
Contains more PhosphorusPhosphorus	+580.4%
Contains less SodiumSodium	-72.2%
Contains more ManganeseManganese	+367.3%

Contains more MagnesiumMagnesium	+24.8%
Contains more CopperCopper	+97.1%
Contains more ZincZinc	+881%

~equal in Iron ~3.31mg

~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.

Lotus seeds

Pumpkin seeds

Contains more Vitamin B1Vitamin B1	+1782.4%
Contains more Vitamin B2Vitamin B2	+188.5%
Contains more Vitamin B3Vitamin B3	+459.4%
Contains more Vitamin B5Vitamin B5	+1419.6%
Contains more Vitamin B6Vitamin B6	+1600%
Contains more FolateFolate	+1055.6%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin A ~3µg

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	1.05mg	10.3mg	84%
Manganese	2.318mg	0.496mg	79%
Phosphorus	626mg	92mg	76%
Fiber		18.4g	74%
Vitamin B1	0.64mg	0.034mg	51%
Polyunsaturated fat	1.166g	8.844g	51%
Vitamin B6	0.629mg	0.037mg	46%
Copper	0.35mg	0.69mg	38%
Fats	1.97g	19.4g	27%
Folate	104µg	9µg	24%
Vitamin B5	0.851mg	0.056mg	16%
Saturated fat	0.33g	3.67g	15%
Monounsaturated fat	0.388g	6.032g	14%
Potassium	1368mg	919mg	13%
Magnesium	210mg	262mg	12%
Calcium	163mg	55mg	11%
Vitamin B2	0.15mg	0.052mg	8%
Vitamin B3	1.6mg	0.286mg	8%
Calories	332kcal	446kcal	6%
Protein	15.41g	18.55g	6%
Carbs	64.47g	53.75g	4%
Iron	3.53mg	3.31mg	3%
Sodium	5mg	18mg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	64.47g	35.35g	N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.221mg	0.326mg	0%
Threonine	0.747mg	0.683mg	0%
Isoleucine	0.765mg	0.956mg	0%
Leucine	1.215mg	1.572mg	0%
Lysine	0.985mg	1.386mg	0%
Methionine	0.267mg	0.417mg	0%
Phenylalanine	0.767mg	0.924mg	0%
Valine	0.991mg	1.491mg	0%
Histidine	0.43mg	0.515mg	0%