Peanut vs. Lotus seeds — In-Depth Nutrition Comparison

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Significant differences between peanuts and lotus seeds

Peanuts have more copper, vitamin B3, folate, zinc, and vitamin B5; however, lotus seeds are richer in phosphorus, vitamin B6, potassium, and manganese.
Peanuts cover your daily copper needs 88% more than lotus seeds.
Lotus seeds have 19 times less saturated fat than peanuts. Peanuts have 6.279g of saturated fat, while lotus seeds have 0.33g.
Lotus seeds have a higher glycemic index. The glycemic index of lotus seeds is 45, while the glycemic index of peanuts is 13.

Specific food types used in this comparison are Peanuts, all types, 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.

Peanut

Lotus seeds

Contains more IronIron	+29.7%
Contains more CopperCopper	+226.9%
Contains more ZincZinc	+211.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+25%
Contains more CalciumCalcium	+77.2%
Contains more PotassiumPotassium	+94%
Contains more PhosphorusPhosphorus	+66.5%
Contains less SodiumSodium	-72.2%
Contains more ManganeseManganese	+19.9%

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.

Peanut

Lotus seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+654.1%
Contains more Vitamin B5Vitamin B5	+107.6%
Contains more FolateFolate	+130.8%
Contains more CholineCholine	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+11.1%
Contains more Vitamin B6Vitamin B6	+80.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.64mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	15.558g	1.166g	96%
Copper	1.144mg	0.35mg	88%
Fats	49.24g	1.97g	73%
Vitamin B3	12.066mg	1.6mg	65%
Monounsaturated fat	24.426g	0.388g	60%
Vitamin E	8.33mg		56%
Phosphorus	376mg	626mg	36%
Folate	240µg	104µg	34%
Fiber	8.5g		34%
Saturated fat	6.279g	0.33g	27%
Vitamin B6	0.348mg	0.629mg	22%
Protein	25.8g	15.41g	21%
Potassium	705mg	1368mg	20%
Zinc	3.27mg	1.05mg	20%
Vitamin B5	1.767mg	0.851mg	18%
Manganese	1.934mg	2.318mg	17%
Carbs	16.13g	64.47g	16%
Iron	4.58mg	3.53mg	13%
Selenium	7.2µg		13%
Calories	567kcal	332kcal	12%
Magnesium	168mg	210mg	10%
Choline	52.5mg		10%
Calcium	92mg	163mg	7%
Vitamin B2	0.135mg	0.15mg	1%
Sodium	18mg	5mg	1%
Net carbs	7.63g	64.47g	N/A
Sugar	4.72g		N/A
Vitamin A	0µg	3µg	0%
Vitamin B1	0.64mg	0.64mg	0%
Tryptophan	0.25mg	0.221mg	0%
Threonine	0.883mg	0.747mg	0%
Isoleucine	0.907mg	0.765mg	0%
Leucine	1.672mg	1.215mg	0%
Lysine	0.926mg	0.985mg	0%
Methionine	0.317mg	0.267mg	0%
Phenylalanine	1.377mg	0.767mg	0%
Valine	1.082mg	0.991mg	0%
Histidine	0.652mg	0.43mg	0%