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  6. Lotus seeds vs. Watermelon seeds

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

Lotus seeds vs Watermelon seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
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%
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.145mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lotus seeds Watermelon seeds 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 47% 15% 5% 4%
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
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
22% 16% 62%
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%

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.