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.
| 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% |
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 | +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 | +∞% |
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:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +19.9% |
| Contains more WaterWater | +214.7% |
| Contains more ProteinProtein | +20.4% |
| Contains more FatsFats | +884.8% |
~equal in
Other
~3.8g
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
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -91% |
| Contains more Mono. FatMonounsaturated fat | +1454.6% |
| Contains more Poly. FatPolyunsaturated 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 Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
38%
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.