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  6. Hazelnut vs. Lotus seeds

Hazelnut vs. Lotus seeds — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and lotus seeds

  • Hazelnut has more manganese, copper, iron, zinc, and vitamin C, while lotus seeds have more phosphorus, potassium, magnesium, and vitamin B6.
  • Hazelnut covers your daily need for manganese, 168% more than lotus seeds.
  • The amount of saturated fat in lotus seeds is lower.
  • Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of lotus seeds is 45.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts and Seeds, lotus seeds, dried.

Infographic

Hazelnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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%
Contains more IronIron +33.1%
Contains more CopperCopper +392.9%
Contains more ZincZinc +133.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +166.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +28.8%
Contains more CalciumCalcium +43%
Contains more PotassiumPotassium +101.2%
Contains more PhosphorusPhosphorus +115.9%

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 21% 0.33% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B6Vitamin B6 +11.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B5 ~0.851mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~104µg

All nutrients comparison - raw data values

Nutrient Hazelnut Lotus seeds DV% diff.
Manganese 6.175mg 2.318mg 168%
Copper 1.725mg 0.35mg 153%
Monounsaturated fat 45.652g 0.388g 113%
Vitamin E 15.03mg 100%
Fats 60.75g 1.97g 90%
Phosphorus 290mg 626mg 48%
Polyunsaturated fat 7.92g 1.166g 45%
Fiber 9.7g 39%
Potassium 680mg 1368mg 20%
Saturated fat 4.464g 0.33g 19%
Carbs 16.7g 64.47g 16%
Calories 628kcal 332kcal 15%
Iron 4.7mg 3.53mg 15%
Zinc 2.45mg 1.05mg 13%
Vitamin K 14.2µg 12%
Magnesium 163mg 210mg 11%
Choline 45.6mg 8%
Vitamin C 6.3mg 0mg 7%
Calcium 114mg 163mg 5%
Vitamin B6 0.563mg 0.629mg 5%
Selenium 2.4µg 4%
Vitamin B2 0.113mg 0.15mg 3%
Folate 113µg 104µg 2%
Protein 14.95g 15.41g 1%
Vitamin B3 1.8mg 1.6mg 1%
Vitamin B5 0.918mg 0.851mg 1%
Net carbs 7g 64.47g N/A
Sugar 4.34g N/A
Starch 0.48g 0%
Sodium 0mg 5mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B1 0.643mg 0.64mg 0%
Tryptophan 0.193mg 0.221mg 0%
Threonine 0.497mg 0.747mg 0%
Isoleucine 0.545mg 0.765mg 0%
Leucine 1.063mg 1.215mg 0%
Lysine 0.42mg 0.985mg 0%
Methionine 0.221mg 0.267mg 0%
Phenylalanine 0.663mg 0.767mg 0%
Valine 0.701mg 0.991mg 0%
Histidine 0.432mg 0.43mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 FatsFats +2983.8%
Contains more CarbsCarbs +286%
Contains more WaterWater +166.7%
Contains more OtherOther +74.2%
~equal in Protein ~15.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated fat: Sat. Fat 4.464 g
Monounsaturated fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
Contains more Mono. FatMonounsaturated fat +11666%
Contains more Poly. FatPolyunsaturated fat +579.2%
Contains less Sat. FatSaturated fat -92.6%

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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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.