Lotus seeds vs. Watermelon seeds — In-Depth Nutrition Comparison
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What are the differences between lotus seeds and watermelon seeds?
- Lotus seeds are higher in vitamin B6, vitamin B1, manganese, and potassium, yet watermelon seeds are higher in zinc, magnesium, iron, copper, and phosphorus.
- Watermelon seeds' daily need coverage for zinc is 84% more.
- Lotus seeds have 7 times more vitamin B6 than watermelon seeds. While lotus seeds have 0.629mg of vitamin B6, watermelon seeds have only 0.089mg.
- The amount of saturated fat in lotus seeds is lower.
We used Seeds, lotus seeds, dried and Seeds, watermelon seed kernels, dried types in this article.
Infographic
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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 | +201.9% |
| Contains more PotassiumPotassium | +111.1% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +43.6% |
| Contains more MagnesiumMagnesium | +145.2% |
| Contains more IronIron | +106.2% |
| Contains more CopperCopper | +96% |
| Contains more ZincZinc | +875.2% |
| Contains more PhosphorusPhosphorus | +20.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +236.8% |
| Contains more Vitamin B5Vitamin B5 | +146% |
| Contains more Vitamin B6Vitamin B6 | +606.7% |
| Contains more FolateFolate | +79.3% |
| Contains more Vitamin B3Vitamin B3 | +121.9% |
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:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
| Contains more CarbsCarbs | +321.1% |
| Contains more WaterWater | +180.4% |
| Contains more ProteinProtein | +83.8% |
| Contains more FatsFats | +2304.6% |
~equal in
Other
~3.94g
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
9.779 g
Monounsaturated fat:
Mono. Fat
7.407 g
Polyunsaturated fat:
Poly. Fat
28.094 g
| Contains less Sat. FatSaturated fat | -96.6% |
| Contains more Mono. FatMonounsaturated fat | +1809% |
| Contains more Poly. FatPolyunsaturated fat | +2309.4% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.166g | 28.094g | 180% |
| Zinc | 1.05mg | 10.24mg | 84% |
| Magnesium | 210mg | 515mg | 73% |
| Fats | 1.97g | 47.37g | 70% |
| Iron | 3.53mg | 7.28mg | 47% |
| Saturated fat | 0.33g | 9.779g | 43% |
| Vitamin B6 | 0.629mg | 0.089mg | 42% |
| Vitamin B1 | 0.64mg | 0.19mg | 38% |
| Copper | 0.35mg | 0.686mg | 37% |
| Manganese | 2.318mg | 1.614mg | 31% |
| Protein | 15.41g | 28.33g | 26% |
| Potassium | 1368mg | 648mg | 21% |
| Monounsaturated fat | 0.388g | 7.407g | 18% |
| Phosphorus | 626mg | 755mg | 18% |
| Carbs | 64.47g | 15.31g | 16% |
| Vitamin B3 | 1.6mg | 3.55mg | 12% |
| Folate | 104µg | 58µg | 12% |
| Calcium | 163mg | 54mg | 11% |
| Calories | 332kcal | 557kcal | 11% |
| Vitamin B5 | 0.851mg | 0.346mg | 10% |
| Sodium | 5mg | 99mg | 4% |
| Net carbs | 64.47g | 15.31g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.15mg | 0.145mg | 0% |
| Tryptophan | 0.221mg | 0.39mg | 0% |
| Threonine | 0.747mg | 1.112mg | 0% |
| Isoleucine | 0.765mg | 1.342mg | 0% |
| Leucine | 1.215mg | 2.149mg | 0% |
| Lysine | 0.985mg | 0.887mg | 0% |
| Methionine | 0.267mg | 0.834mg | 0% |
| Phenylalanine | 0.767mg | 2.031mg | 0% |
| Valine | 0.991mg | 1.556mg | 0% |
| Histidine | 0.43mg | 0.775mg | 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%
18%
Minerals Daily Need Coverage Score
117%
177%
Comparison summary
Which food is richer in minerals?
Watermelon seeds is relatively richer in minerals
Which food is lower in glycemic index?
Watermelon seeds is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 94mg)
Which food is lower in Saturated fat?
Lotus seeds is lower in Saturated fat (difference - 9.449g)
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 cheaper?
?
The foods are relatively equal in price ($)