Macadamia vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between macadamia and lotus seeds

Macadamia has more manganese, vitamin B1, and copper; however, lotus seeds have more phosphorus, potassium, vitamin B6, folate, magnesium, and calcium.
Daily need coverage for manganese for macadamia is 79% higher.
Lotus seeds have 37 times less saturated fat than macadamia. Macadamia has 12.061g of saturated fat, while lotus seeds have 0.33g.
Lotus seeds have a higher glycemic index than macadamia.

Food types used in this article are Nuts, macadamia nuts, raw and Seeds, lotus seeds, dried.

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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.

Macadamia

Lotus seeds

Contains more CopperCopper	+116%
Contains more ZincZinc	+23.8%
Contains more ManganeseManganese	+78.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+91.8%
Contains more PotassiumPotassium	+271.7%
Contains more PhosphorusPhosphorus	+233%

~equal in Iron ~3.53mg

~equal in Sodium ~5mg

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.

Macadamia

Lotus seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+86.7%
Contains more Vitamin B3Vitamin B3	+54.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+12.3%
Contains more Vitamin B6Vitamin B6	+128.7%
Contains more FolateFolate	+845.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	58.877g	0.388g	146%
Fats	75.77g	1.97g	114%
Manganese	4.131mg	2.318mg	79%
Phosphorus	188mg	626mg	63%
Saturated fat	12.061g	0.33g	53%
Vitamin B1	1.195mg	0.64mg	46%
Copper	0.756mg	0.35mg	45%
Fiber	8.6g		34%
Potassium	368mg	1368mg	29%
Vitamin B6	0.275mg	0.629mg	27%
Folate	11µg	104µg	23%
Calories	718kcal	332kcal	19%
Magnesium	130mg	210mg	19%
Carbs	13.82g	64.47g	17%
Protein	7.91g	15.41g	15%
Calcium	85mg	163mg	8%
Selenium	3.6µg		7%
Vitamin B3	2.473mg	1.6mg	5%
Vitamin E	0.54mg		4%
Polyunsaturated fat	1.502g	1.166g	2%
Zinc	1.3mg	1.05mg	2%
Vitamin B5	0.758mg	0.851mg	2%
Iron	3.69mg	3.53mg	2%
Vitamin C	1.2mg	0mg	1%
Vitamin B2	0.162mg	0.15mg	1%
Net carbs	5.22g	64.47g	N/A
Sugar	4.57g		N/A
Starch	1.05g		0%
Sodium	5mg	5mg	0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.067mg	0.221mg	0%
Threonine	0.37mg	0.747mg	0%
Isoleucine	0.314mg	0.765mg	0%
Leucine	0.602mg	1.215mg	0%
Lysine	0.018mg	0.985mg	0%
Methionine	0.023mg	0.267mg	0%
Phenylalanine	0.665mg	0.767mg	0%
Valine	0.363mg	0.991mg	0%
Histidine	0.195mg	0.43mg	0%
Fructose	0.07g		0%