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Mixed nuts vs. Lotus seeds — In-Depth Nutrition Comparison

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Significant differences between Mixed nuts and Lotus seeds

  • Mixed nuts have more Copper, Vitamin B3, and Zinc, however, Lotus seeds are richer in Vitamin B1, Phosphorus, Potassium, Vitamin B6, Manganese, and Iron.
  • Mixed nuts covers your daily Copper needs 62% more than Lotus seeds.
  • Lotus seeds have 26 times less Saturated Fat than Mixed nuts. Mixed nuts have 8.711g of Saturated Fat, while Lotus seeds have 0.33g.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, lotus seeds, dried.

Infographic

Mixed nuts vs Lotus 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 Zinc +220%
Contains more Copper +159.1%
Contains more Calcium +39.3%
Contains more Iron +35.2%
Contains more Phosphorus +37.3%
Contains more Potassium +116.5%
Contains more Manganese +13.6%
Equal in Magnesium - 210
Equal in Sodium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Zinc +220%
Contains more Copper +159.1%
Contains more Calcium +39.3%
Contains more Iron +35.2%
Contains more Phosphorus +37.3%
Contains more Potassium +116.5%
Contains more Manganese +13.6%
Equal in Magnesium - 210
Equal in Sodium - 5

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 C +∞%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +34%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B6 +78.7%
Contains more Folate +25.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 29% 15%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +381.8%
Contains more Vitamin B5 +34%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +238.6%
Contains more Vitamin B6 +78.7%
Contains more Folate +25.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +30%
Contains more Fats +2638.6%
Contains more Carbs +206.3%
Contains more Water +580.8%
Contains more Other +38.5%
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
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
Contains more Protein +30%
Contains more Fats +2638.6%
Contains more Carbs +206.3%
Contains more Water +580.8%
Contains more Other +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7242.3%
Contains more Polyunsaturated fat +1153.2%
Contains less Saturated Fat -96.2%
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Contains more Monounsaturated Fat +7242.3%
Contains more Polyunsaturated fat +1153.2%
Contains less Saturated Fat -96.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Lotus seeds
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Lotus seeds Opinion
Net carbs 14.05g 64.47g Lotus seeds
Protein 20.04g 15.41g Mixed nuts
Fats 53.95g 1.97g Mixed nuts
Carbs 21.05g 64.47g Lotus seeds
Calories 607kcal 332kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Lotus seeds
Fiber 7g Mixed nuts
Calcium 117mg 163mg Lotus seeds
Iron 2.61mg 3.53mg Lotus seeds
Magnesium 229mg 210mg Mixed nuts
Phosphorus 456mg 626mg Lotus seeds
Potassium 632mg 1368mg Lotus seeds
Sodium 5mg 5mg
Zinc 3.36mg 1.05mg Mixed nuts
Copper 0.907mg 0.35mg Mixed nuts
Manganese 2.04mg 2.318mg Lotus seeds
Selenium 33.9µg Mixed nuts
Vitamin A 3IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 7.82mg Mixed nuts
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 0.64mg Lotus seeds
Vitamin B2 0.196mg 0.15mg Mixed nuts
Vitamin B3 7.709mg 1.6mg Mixed nuts
Vitamin B5 1.14mg 0.851mg Mixed nuts
Vitamin B6 0.352mg 0.629mg Lotus seeds
Folate 83µg 104µg Lotus seeds
Choline 52mg Mixed nuts
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.22mg 0.221mg Lotus seeds
Threonine 0.703mg 0.747mg Lotus seeds
Isoleucine 0.826mg 0.765mg Mixed nuts
Leucine 1.656mg 1.215mg Mixed nuts
Lysine 0.782mg 0.985mg Lotus seeds
Methionine 0.283mg 0.267mg Mixed nuts
Phenylalanine 1.182mg 0.767mg Mixed nuts
Valine 1.001mg 0.991mg Mixed nuts
Histidine 0.572mg 0.43mg Mixed nuts
Trans Fat 0.055g Lotus seeds
Saturated Fat 8.711g 0.33g Lotus seeds
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 28.488g 0.388g Mixed nuts
Polyunsaturated fat 14.612g 1.166g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Lotus 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
50%
Mixed nuts
39%
Lotus seeds
Minerals Daily Need Coverage Score
139%
Mixed nuts
117%
Lotus seeds

Comparison summary

Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 8.381g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/nutrients
  2. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.