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  6. Lotus seeds vs. Walnut

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 of 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.

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

Infographic

Lotus seeds vs Walnut 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.
Lotus seeds
Lotus seeds
5
:
5
Walnut
Walnut
Contains more Calcium +66.3%
Contains more Iron +21.3%
Contains more Magnesium +32.9%
Contains more Phosphorus +80.9%
Contains more Potassium +210.2%
Contains less Sodium -60%
Contains more Zinc +194.3%
Contains more Copper +353.1%
Contains more Manganese +47.3%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +66.3%
Contains more Iron +21.3%
Contains more Magnesium +32.9%
Contains more Phosphorus +80.9%
Contains more Potassium +210.2%
Contains less Sodium -60%
Contains more Zinc +194.3%
Contains more Copper +353.1%
Contains more Manganese +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
Lotus seeds
6
:
3
Walnut
Walnut
Contains more Vitamin A +150%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +17.1%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.15
Equal in Folate - 98
Lotus seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +150%
Contains more Vitamin B1 +87.7%
Contains more Vitamin B3 +42.2%
Contains more Vitamin B5 +49.3%
Contains more Vitamin B6 +17.1%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.15
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
4
:
1
Walnut
Walnut
Contains more Carbs +370.2%
Contains more Water +247.9%
Contains more Other +124.2%
Contains more Fats +3210.2%
Equal in Protein - 15.23
Lotus seeds
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
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +370.2%
Contains more Water +247.9%
Contains more Other +124.2%
Contains more Fats +3210.2%
Equal in Protein - 15.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Walnut
Walnut
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2202.3%
Contains more Polyunsaturated fat +3945.8%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -94.6%
Contains more Monounsaturated Fat +2202.3%
Contains more Polyunsaturated fat +3945.8%

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

All nutrients comparison - raw data values

Nutrient Lotus seeds Walnut Opinion
Net carbs 64.47g 7.01g Lotus seeds
Protein 15.41g 15.23g Lotus seeds
Fats 1.97g 65.21g Walnut
Carbs 64.47g 13.71g Lotus seeds
Calories 332kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Lotus seeds
Fiber 6.7g Walnut
Calcium 163mg 98mg Lotus seeds
Iron 3.53mg 2.91mg Lotus seeds
Magnesium 210mg 158mg Lotus seeds
Phosphorus 626mg 346mg Lotus seeds
Potassium 1368mg 441mg Lotus seeds
Sodium 5mg 2mg Walnut
Zinc 1.05mg 3.09mg Walnut
Copper 0.35mg 1.586mg Walnut
Manganese 2.318mg 3.414mg Walnut
Selenium 4.9µg Walnut
Vitamin A 50IU 20IU Lotus seeds
Vitamin A RAE 3µg 1µg Lotus seeds
Vitamin E 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.64mg 0.341mg Lotus seeds
Vitamin B2 0.15mg 0.15mg
Vitamin B3 1.6mg 1.125mg Lotus seeds
Vitamin B5 0.851mg 0.57mg Lotus seeds
Vitamin B6 0.629mg 0.537mg Lotus seeds
Folate 104µg 98µg Lotus seeds
Vitamin K 2.7µg Walnut
Tryptophan 0.221mg 0.17mg Lotus seeds
Threonine 0.747mg 0.596mg Lotus seeds
Isoleucine 0.765mg 0.625mg Lotus seeds
Leucine 1.215mg 1.17mg Lotus seeds
Lysine 0.985mg 0.424mg Lotus seeds
Methionine 0.267mg 0.236mg Lotus seeds
Phenylalanine 0.767mg 0.711mg Lotus seeds
Valine 0.991mg 0.753mg Lotus seeds
Histidine 0.43mg 0.391mg Lotus seeds
Saturated Fat 0.33g 6.126g Lotus seeds
Monounsaturated Fat 0.388g 8.933g Walnut
Polyunsaturated fat 1.166g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Walnut
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
42%
Lotus seeds
33%
Walnut
Minerals Daily Need Coverage Score
117%
Lotus seeds
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 5.796g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $5)
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.
Which food is richer in vitamins?
?
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.