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Pecan vs. Lotus seeds — In-Depth Nutrition Comparison

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A recap on the differences between pecan and lotus seeds

  • Pecan has more manganese, copper, and zinc; however, lotus seeds are higher in phosphorus, vitamin B6, potassium, magnesium, folate, and iron.
  • Pecan covers your daily manganese needs 95% more than lotus seeds.
  • Lotus seeds contain 19 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while lotus seeds contain 0.33g.
  • The glycemic index of lotus seeds is higher.

Food varieties used in this article are Nuts, pecans and Seeds, lotus seeds, dried.

Infographic

Pecan 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.
Pecan
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 +242.9%
Contains more ZincZinc +331.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +94.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +73.6%
Contains more CalciumCalcium +132.9%
Contains more PotassiumPotassium +233.7%
Contains more IronIron +39.5%
Contains more PhosphorusPhosphorus +126%

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.
Pecan
Pecan
4
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 3.7% 1% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +37.1%
Contains more Vitamin B6Vitamin B6 +199.5%
Contains more FolateFolate +372.7%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.64mg
~equal in Vitamin B5 ~0.851mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pecan Lotus seeds DV% diff.
Polyunsaturated fat 21.614g 1.166g 136%
Fats 71.97g 1.97g 108%
Monounsaturated fat 40.801g 0.388g 101%
Manganese 4.5mg 2.318mg 95%
Copper 1.2mg 0.35mg 94%
Phosphorus 277mg 626mg 50%
Fiber 9.6g 38%
Zinc 4.53mg 1.05mg 32%
Vitamin B6 0.21mg 0.629mg 32%
Potassium 410mg 1368mg 28%
Saturated fat 6.18g 0.33g 27%
Magnesium 121mg 210mg 21%
Folate 22µg 104µg 21%
Calories 691kcal 332kcal 18%
Carbs 13.86g 64.47g 17%
Iron 2.53mg 3.53mg 13%
Protein 9.17g 15.41g 12%
Calcium 70mg 163mg 9%
Vitamin E 1.4mg 9%
Choline 40.5mg 7%
Selenium 3.8µg 7%
Vitamin B3 1.167mg 1.6mg 3%
Vitamin K 3.5µg 3%
Vitamin B1 0.66mg 0.64mg 2%
Vitamin B2 0.13mg 0.15mg 2%
Vitamin C 1.1mg 0mg 1%
Net carbs 4.26g 64.47g N/A
Sugar 3.97g N/A
Starch 0.46g 0%
Sodium 0mg 5mg 0%
Vitamin A 3µg 3µg 0%
Vitamin B5 0.863mg 0.851mg 0%
Tryptophan 0.093mg 0.221mg 0%
Threonine 0.306mg 0.747mg 0%
Isoleucine 0.336mg 0.765mg 0%
Leucine 0.598mg 1.215mg 0%
Lysine 0.287mg 0.985mg 0%
Methionine 0.183mg 0.267mg 0%
Phenylalanine 0.426mg 0.767mg 0%
Valine 0.411mg 0.991mg 0%
Histidine 0.262mg 0.43mg 0%
Fructose 0.04g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +3553.3%
Contains more ProteinProtein +68%
Contains more CarbsCarbs +365.2%
Contains more WaterWater +302.3%
Contains more OtherOther +169.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
9% 59% 32%
Saturated fat: Sat. Fat 6.18 g
Monounsaturated fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 +10415.7%
Contains more Poly. FatPolyunsaturated fat +1753.7%
Contains less Sat. FatSaturated fat -94.7%

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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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.