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  6. Pistachio vs. Lotus seeds

Pistachio vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between pistachios and lotus seeds

  • Pistachios have more copper, vitamin B6, vitamin B1, and zinc; however, lotus seeds have more manganese, magnesium, phosphorus, folate, and potassium.
  • Daily need coverage for copper for pistachios is 106% higher.
  • Lotus seeds have 18 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while lotus seeds have 0.33g.
  • Lotus seeds have a higher glycemic index than pistachios.

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

Infographic

Pistachio 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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 +271.4%
Contains more ZincZinc +109.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +73.6%
Contains more CalciumCalcium +55.2%
Contains more PotassiumPotassium +33.5%
Contains more PhosphorusPhosphorus +27.8%
Contains more ManganeseManganese +93.2%
~equal in Iron ~3.53mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin B3Vitamin B3 +23.1%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more FolateFolate +103.9%
~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 Pistachio Lotus seeds DV% diff.
Copper 1.3mg 0.35mg 106%
Polyunsaturated fat 14.38g 1.166g 88%
Vitamin B6 1.7mg 0.629mg 82%
Fats 45.32g 1.97g 67%
Monounsaturated fat 23.257g 0.388g 57%
Manganese 1.2mg 2.318mg 49%
Fiber 10.6g 42%
Saturated fat 5.907g 0.33g 25%
Magnesium 121mg 210mg 21%
Phosphorus 490mg 626mg 19%
Vitamin B1 0.87mg 0.64mg 19%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Folate 51µg 104µg 13%
Carbs 27.17g 64.47g 12%
Calories 560kcal 332kcal 11%
Zinc 2.2mg 1.05mg 10%
Protein 20.16g 15.41g 10%
Potassium 1025mg 1368mg 10%
Vitamin B5 0.52mg 0.851mg 7%
Vitamin C 5.6mg 0mg 6%
Calcium 105mg 163mg 6%
Iron 3.92mg 3.53mg 5%
Vitamin A 26µg 3µg 3%
Vitamin B3 1.3mg 1.6mg 2%
Starch 1.67g 1%
Vitamin B2 0.16mg 0.15mg 1%
Net carbs 16.57g 64.47g N/A
Sugar 7.66g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.251mg 0.221mg 0%
Threonine 0.684mg 0.747mg 0%
Isoleucine 0.917mg 0.765mg 0%
Leucine 1.604mg 1.215mg 0%
Lysine 1.138mg 0.985mg 0%
Methionine 0.36mg 0.267mg 0%
Phenylalanine 1.092mg 0.767mg 0%
Valine 1.249mg 0.991mg 0%
Histidine 0.512mg 0.43mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 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 ProteinProtein +30.8%
Contains more FatsFats +2200.5%
Contains more CarbsCarbs +137.3%
Contains more WaterWater +224%
Contains more OtherOther +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 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 +5894.1%
Contains more Poly. FatPolyunsaturated fat +1133.3%
Contains less Sat. FatSaturated fat -94.4%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.