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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 has more Phosphorus, Potassium, Magnesium, and Vitamin B6.
  • Hazelnut covers your daily need of Manganese 168% more than Lotus seeds.
  • The amount of Saturated Fat in Lotus seeds are lower.

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% 1.2% 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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +150%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hazelnut Lotus seeds Opinion
Calories 628kcal 332kcal Hazelnut
Protein 14.95g 15.41g Lotus seeds
Fats 60.75g 1.97g Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Net carbs 7g 64.47g Lotus seeds
Carbs 16.7g 64.47g Lotus seeds
Magnesium 163mg 210mg Lotus seeds
Calcium 114mg 163mg Lotus seeds
Potassium 680mg 1368mg Lotus seeds
Iron 4.7mg 3.53mg Hazelnut
Sugar 4.34g Lotus seeds
Fiber 9.7g Hazelnut
Copper 1.725mg 0.35mg Hazelnut
Zinc 2.45mg 1.05mg Hazelnut
Starch 0.48g Hazelnut
Phosphorus 290mg 626mg Lotus seeds
Sodium 0mg 5mg Hazelnut
Vitamin A 20IU 50IU Lotus seeds
Vitamin A RAE 1µg 3µg Lotus seeds
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 2.318mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin B1 0.643mg 0.64mg Hazelnut
Vitamin B2 0.113mg 0.15mg Lotus seeds
Vitamin B3 1.8mg 1.6mg Hazelnut
Vitamin B5 0.918mg 0.851mg Hazelnut
Vitamin B6 0.563mg 0.629mg Lotus seeds
Vitamin K 14.2µg Hazelnut
Folate 113µg 104µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 0.33g Lotus seeds
Monounsaturated Fat 45.652g 0.388g Hazelnut
Polyunsaturated fat 7.92g 1.166g Hazelnut
Tryptophan 0.193mg 0.221mg Lotus seeds
Threonine 0.497mg 0.747mg Lotus seeds
Isoleucine 0.545mg 0.765mg Lotus seeds
Leucine 1.063mg 1.215mg Lotus seeds
Lysine 0.42mg 0.985mg Lotus seeds
Methionine 0.221mg 0.267mg Lotus seeds
Phenylalanine 0.663mg 0.767mg Lotus seeds
Valine 0.701mg 0.991mg Lotus seeds
Histidine 0.432mg 0.43mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Lotus seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
39%
Lotus seeds
Minerals Daily Need Coverage Score
197%
Hazelnut
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 4.134g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3.2)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
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.

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.