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, carbs, and magnesium, while walnut is higher in copper, fats, manganese, and zinc.
Walnut covers your daily need for copper 137% more than lotus seeds.
Lotus seeds contain 5 times more carbs than walnut. Lotus seeds contain 64.47g of carbs, while walnut contains 13.71g.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~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%
Calcium	163mg	98mg	7%
Vitamin B6	0.629mg	0.537mg	7%
Choline		39.2mg	7%
Vitamin B5	0.851mg	0.57mg	6%
Vitamin E		0.7mg	5%
Vitamin B3	1.6mg	1.125mg	3%
Vitamin K		2.7µg	2%
Folate	104µg	98µg	2%
Vitamin C	0mg	1.3mg	1%
Protein	15.41g	15.23g	0%
Protein per 100 calories	4.6g	2.3g	N/A
Calories per 10 g protein	215kcal	429kcal	N/A
Weight per 100 calories	30g	15g	N/A
Unsaturated / Saturated Fat ratio	4.7	9.2	N/A
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%