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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 are 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.
Contains more Calcium +201.9%
Contains more Potassium +111.1%
Contains less Sodium -94.9%
Contains more Manganese +43.6%
Contains more Iron +106.2%
Contains more Magnesium +145.2%
Contains more Phosphorus +20.6%
Contains more Zinc +875.2%
Contains more Copper +96%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +201.9%
Contains more Potassium +111.1%
Contains less Sodium -94.9%
Contains more Manganese +43.6%
Contains more Iron +106.2%
Contains more Magnesium +145.2%
Contains more Phosphorus +20.6%
Contains more Zinc +875.2%
Contains more Copper +96%

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 A +∞%
Contains more Vitamin B1 +236.8%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +606.7%
Contains more Folate +79.3%
Contains more Vitamin B3 +121.9%
Equal in Vitamin B2 - 0.145
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +236.8%
Contains more Vitamin B5 +146%
Contains more Vitamin B6 +606.7%
Contains more Folate +79.3%
Contains more Vitamin B3 +121.9%
Equal in Vitamin B2 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +321.1%
Contains more Water +180.4%
Contains more Protein +83.8%
Contains more Fats +2304.6%
Equal in Other - 3.94
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 Carbs +321.1%
Contains more Water +180.4%
Contains more Protein +83.8%
Contains more Fats +2304.6%
Equal in Other - 3.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +1809%
Contains more Polyunsaturated fat +2309.4%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +1809%
Contains more Polyunsaturated 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.
Lotus seeds Watermelon seeds
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Watermelon seeds Opinion
Net carbs 64.47g 15.31g Lotus seeds
Protein 15.41g 28.33g Watermelon seeds
Fats 1.97g 47.37g Watermelon seeds
Carbs 64.47g 15.31g Lotus seeds
Calories 332kcal 557kcal Watermelon seeds
Calcium 163mg 54mg Lotus seeds
Iron 3.53mg 7.28mg Watermelon seeds
Magnesium 210mg 515mg Watermelon seeds
Phosphorus 626mg 755mg Watermelon seeds
Potassium 1368mg 648mg Lotus seeds
Sodium 5mg 99mg Lotus seeds
Zinc 1.05mg 10.24mg Watermelon seeds
Copper 0.35mg 0.686mg Watermelon seeds
Manganese 2.318mg 1.614mg Lotus seeds
Vitamin A 50IU 0IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin B1 0.64mg 0.19mg Lotus seeds
Vitamin B2 0.15mg 0.145mg Lotus seeds
Vitamin B3 1.6mg 3.55mg Watermelon seeds
Vitamin B5 0.851mg 0.346mg Lotus seeds
Vitamin B6 0.629mg 0.089mg Lotus seeds
Folate 104µg 58µg Lotus seeds
Tryptophan 0.221mg 0.39mg Watermelon seeds
Threonine 0.747mg 1.112mg Watermelon seeds
Isoleucine 0.765mg 1.342mg Watermelon seeds
Leucine 1.215mg 2.149mg Watermelon seeds
Lysine 0.985mg 0.887mg Lotus seeds
Methionine 0.267mg 0.834mg Watermelon seeds
Phenylalanine 0.767mg 2.031mg Watermelon seeds
Valine 0.991mg 1.556mg Watermelon seeds
Histidine 0.43mg 0.775mg Watermelon seeds
Saturated Fat 0.33g 9.779g Lotus seeds
Monounsaturated Fat 0.388g 7.407g Watermelon seeds
Polyunsaturated fat 1.166g 28.094g Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Watermelon seeds
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
39%
Lotus seeds
18%
Watermelon seeds
Minerals Daily Need Coverage Score
117%
Lotus seeds
177%
Watermelon seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 9.449g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.