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
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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
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Calcium
+196.4%
Contains
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Phosphorus
+580.4%
Contains
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Potassium
+48.9%
Contains
less
Sodium
-72.2%
Contains
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Manganese
+367.3%
Contains
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Magnesium
+24.8%
Contains
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Zinc
+881%
Contains
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Copper
+97.1%
Equal in Iron - 3.31
Contains
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Calcium
+196.4%
Contains
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Phosphorus
+580.4%
Contains
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Potassium
+48.9%
Contains
less
Sodium
-72.2%
Contains
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Manganese
+367.3%
Contains
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Magnesium
+24.8%
Contains
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Zinc
+881%
Contains
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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
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Vitamin B1
+1782.4%
Contains
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Vitamin B2
+188.5%
Contains
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Vitamin B3
+459.4%
Contains
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Vitamin B5
+1419.6%
Contains
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Vitamin B6
+1600%
Contains
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Folate
+1055.6%
Contains
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Vitamin A
+24%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1782.4%
Contains
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Vitamin B2
+188.5%
Contains
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Vitamin B3
+459.4%
Contains
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Vitamin B5
+1419.6%
Contains
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Vitamin B6
+1600%
Contains
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Folate
+1055.6%
Contains
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Vitamin A
+24%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+19.9%
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Water
+214.7%
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Protein
+20.4%
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Fats
+884.8%
Equal in Other - 3.8
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Carbs
+19.9%
Contains
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Water
+214.7%
Contains
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Protein
+20.4%
Contains
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Fats
+884.8%
Equal in Other - 3.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-91%
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Monounsaturated Fat
+1454.6%
Contains
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Polyunsaturated fat
+658.5%
Saturated Fat:
0.33 g
Monounsaturated Fat:
0.388 g
Polyunsaturated fat:
1.166 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-91%
Contains
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Monounsaturated Fat
+1454.6%
Contains
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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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 64.47g | 35.35g |
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| Protein | 15.41g | 18.55g |
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| Fats | 1.97g | 19.4g |
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| Carbs | 64.47g | 53.75g |
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| Calories | 332kcal | 446kcal |
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| Fiber | 18.4g |
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| Calcium | 163mg | 55mg |
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| Iron | 3.53mg | 3.31mg |
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| Magnesium | 210mg | 262mg |
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| Phosphorus | 626mg | 92mg |
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| Potassium | 1368mg | 919mg |
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| Sodium | 5mg | 18mg |
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| Zinc | 1.05mg | 10.3mg |
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| Copper | 0.35mg | 0.69mg |
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| Manganese | 2.318mg | 0.496mg |
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| Vitamin A | 50IU | 62IU |
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| Vitamin A RAE | 3µg | 3µg | |
| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.64mg | 0.034mg |
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| Vitamin B2 | 0.15mg | 0.052mg |
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| Vitamin B3 | 1.6mg | 0.286mg |
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| Vitamin B5 | 0.851mg | 0.056mg |
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| Vitamin B6 | 0.629mg | 0.037mg |
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| Folate | 104µg | 9µg |
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| Tryptophan | 0.221mg | 0.326mg |
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| Threonine | 0.747mg | 0.683mg |
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| Isoleucine | 0.765mg | 0.956mg |
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| Leucine | 1.215mg | 1.572mg |
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| Lysine | 0.985mg | 1.386mg |
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| Methionine | 0.267mg | 0.417mg |
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| Phenylalanine | 0.767mg | 0.924mg |
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| Valine | 0.991mg | 1.491mg |
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| Histidine | 0.43mg | 0.515mg |
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| Saturated Fat | 0.33g | 3.67g |
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| Monounsaturated Fat | 0.388g | 6.032g |
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| Polyunsaturated fat | 1.166g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
42%
4%
Minerals Daily Need Coverage Score
117%
103%
Comparison summary
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 3.34g)
Which food is lower in glycemic index?
Lotus seeds is lower in glycemic index (difference - 45)
Which food is cheaper?
Lotus seeds is cheaper (difference - $2.2)
Which food is richer in vitamins?
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.