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.
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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 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.
| Contains more Vitamin AVitamin A | +150% |
| 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
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:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more CarbsCarbs | +370.2% |
| Contains more WaterWater | +247.9% |
| Contains more OtherOther | +124.2% |
| Contains more FatsFats | +3210.2% |
~equal in
Protein
~15.23g
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
6.126 g
Monounsaturated Fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains less Sat. FatSaturated Fat | -94.6% |
| Contains more Mono. FatMonounsaturated Fat | +2202.3% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 332kcal | 654kcal |
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| Protein | 15.41g | 15.23g |
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| Fats | 1.97g | 65.21g |
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| Vitamin C | 0mg | 1.3mg |
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| Net carbs | 64.47g | 7.01g |
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| Carbs | 64.47g | 13.71g |
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| Magnesium | 210mg | 158mg |
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| Calcium | 163mg | 98mg |
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| Potassium | 1368mg | 441mg |
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| Iron | 3.53mg | 2.91mg |
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| Sugar | 2.61g |
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| Fiber | 6.7g |
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| Copper | 0.35mg | 1.586mg |
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| Zinc | 1.05mg | 3.09mg |
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| Starch | 0.06g |
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| Phosphorus | 626mg | 346mg |
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| Sodium | 5mg | 2mg |
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| Vitamin A | 50IU | 20IU |
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| Vitamin A | 3µg | 1µg |
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| Vitamin E | 0.7mg |
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| Manganese | 2.318mg | 3.414mg |
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| Selenium | 4.9µg |
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| Vitamin B1 | 0.64mg | 0.341mg |
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| Vitamin B2 | 0.15mg | 0.15mg | |
| Vitamin B3 | 1.6mg | 1.125mg |
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| Vitamin B5 | 0.851mg | 0.57mg |
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| Vitamin B6 | 0.629mg | 0.537mg |
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| Vitamin K | 2.7µg |
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| Folate | 104µg | 98µg |
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| Choline | 39.2mg |
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| Saturated Fat | 0.33g | 6.126g |
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| Monounsaturated Fat | 0.388g | 8.933g |
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| Polyunsaturated fat | 1.166g | 47.174g |
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| Tryptophan | 0.221mg | 0.17mg |
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| Threonine | 0.747mg | 0.596mg |
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| Isoleucine | 0.765mg | 0.625mg |
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| Leucine | 1.215mg | 1.17mg |
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| Lysine | 0.985mg | 0.424mg |
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| Methionine | 0.267mg | 0.236mg |
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| Phenylalanine | 0.767mg | 0.711mg |
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| Valine | 0.991mg | 0.753mg |
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| Histidine | 0.43mg | 0.391mg |
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| Fructose | 0.09g |
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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
39%
32%
Minerals Daily Need Coverage Score
117%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 5.796g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.