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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 has more Phosphorus, Potassium, Vitamin B6, Folate, Magnesium, and Calcium.
  • Daily need coverage for Manganese from 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.

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

Infographic

Macadamia vs Lotus seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 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.
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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +3746.2%
Contains more ProteinProtein +94.8%
Contains more CarbsCarbs +366.5%
Contains more WaterWater +941.2%
Contains more OtherOther +250%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +15074.5%
Contains more Poly. FatPolyunsaturated fat +28.8%
Contains less Sat. FatSaturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Lotus seeds Opinion
Calories 718kcal 332kcal Macadamia
Protein 7.91g 15.41g Lotus seeds
Fats 75.77g 1.97g Macadamia
Vitamin C 1.2mg 0mg Macadamia
Net carbs 5.22g 64.47g Lotus seeds
Carbs 13.82g 64.47g Lotus seeds
Magnesium 130mg 210mg Lotus seeds
Calcium 85mg 163mg Lotus seeds
Potassium 368mg 1368mg Lotus seeds
Iron 3.69mg 3.53mg Macadamia
Sugar 4.57g Lotus seeds
Fiber 8.6g Macadamia
Copper 0.756mg 0.35mg Macadamia
Zinc 1.3mg 1.05mg Macadamia
Starch 1.05g Macadamia
Phosphorus 188mg 626mg Lotus seeds
Sodium 5mg 5mg
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 0.54mg Macadamia
Manganese 4.131mg 2.318mg Macadamia
Selenium 3.6µg Macadamia
Vitamin B1 1.195mg 0.64mg Macadamia
Vitamin B2 0.162mg 0.15mg Macadamia
Vitamin B3 2.473mg 1.6mg Macadamia
Vitamin B5 0.758mg 0.851mg Lotus seeds
Vitamin B6 0.275mg 0.629mg Lotus seeds
Folate 11µg 104µg Lotus seeds
Saturated Fat 12.061g 0.33g Lotus seeds
Monounsaturated Fat 58.877g 0.388g Macadamia
Polyunsaturated fat 1.502g 1.166g Macadamia
Tryptophan 0.067mg 0.221mg Lotus seeds
Threonine 0.37mg 0.747mg Lotus seeds
Isoleucine 0.314mg 0.765mg Lotus seeds
Leucine 0.602mg 1.215mg Lotus seeds
Lysine 0.018mg 0.985mg Lotus seeds
Methionine 0.023mg 0.267mg Lotus seeds
Phenylalanine 0.665mg 0.767mg Lotus seeds
Valine 0.363mg 0.991mg Lotus seeds
Histidine 0.195mg 0.43mg Lotus seeds
Fructose 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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
40%
Macadamia
39%
Lotus seeds
Minerals Daily Need Coverage Score
122%
Macadamia
117%
Lotus seeds

Comparison summary

Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 35)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 11.731g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.