Lotus seeds vs. Walnut — In-Depth Nutrition Comparison

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How are lotus seeds and walnut different?

Lotus seeds are richer in phosphorus, potassium, vitamin B1, magnesium, iron, and vitamin B6, while walnut is higher in copper, manganese, and zinc.
Walnut covers your daily need for copper, 137% more than lotus seeds.
Lotus seeds contain 3 times more potassium than walnut. Lotus seeds contain 1368mg of potassium, while walnut contains 441mg.
Lotus seeds are lower in saturated fat.
Lotus seeds have a higher glycemic index (45) than walnut (0).

Seeds, lotus seeds, dried and Nuts, walnuts, english types were used in this article.

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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

Walnut

Contains more MagnesiumMagnesium	+32.9%
Contains more CalciumCalcium	+66.3%
Contains more PotassiumPotassium	+210.2%
Contains more IronIron	+21.3%
Contains more PhosphorusPhosphorus	+80.9%

Contains more CopperCopper	+353.1%
Contains more ZincZinc	+194.3%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+47.3%

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.

Lotus seeds

Walnut

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+87.7%
Contains more Vitamin B3Vitamin B3	+42.2%
Contains more Vitamin B5Vitamin B5	+49.3%
Contains more Vitamin B6Vitamin B6	+17.1%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.166g	47.174g	307%
Copper	0.35mg	1.586mg	137%
Fats	1.97g	65.21g	97%
Manganese	2.318mg	3.414mg	48%
Phosphorus	626mg	346mg	40%
Potassium	1368mg	441mg	27%
Fiber		6.7g	27%
Saturated fat	0.33g	6.126g	26%
Vitamin B1	0.64mg	0.341mg	25%
Monounsaturated fat	0.388g	8.933g	21%
Zinc	1.05mg	3.09mg	19%
Carbs	64.47g	13.71g	17%
Calories	332kcal	654kcal	16%
Magnesium	210mg	158mg	12%
Selenium		4.9µg	9%
Iron	3.53mg	2.91mg	8%
Choline		39.2mg	7%
Calcium	163mg	98mg	7%
Vitamin B6	0.629mg	0.537mg	7%
Vitamin B5	0.851mg	0.57mg	6%
Vitamin E		0.7mg	5%
Vitamin B3	1.6mg	1.125mg	3%
Folate	104µg	98µg	2%
Vitamin K		2.7µg	2%
Vitamin C	0mg	1.3mg	1%
Protein	15.41g	15.23g	0%
Net carbs	64.47g	7.01g	N/A
Sugar		2.61g	N/A
Starch		0.06g	0%
Sodium	5mg	2mg	0%
Vitamin A	3µg	1µg	0%
Vitamin B2	0.15mg	0.15mg	0%
Tryptophan	0.221mg	0.17mg	0%
Threonine	0.747mg	0.596mg	0%
Isoleucine	0.765mg	0.625mg	0%
Leucine	1.215mg	1.17mg	0%
Lysine	0.985mg	0.424mg	0%
Methionine	0.267mg	0.236mg	0%
Phenylalanine	0.767mg	0.711mg	0%
Valine	0.991mg	0.753mg	0%
Histidine	0.43mg	0.391mg	0%
Fructose		0.09g	0%