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Pili nuts vs. Lotus seeds — In-Depth Nutrition Comparison

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How are Pili nuts and Lotus seeds different?

  • Pili nuts are richer in Copper, Vitamin B1, Magnesium, and Zinc, while Lotus seeds are higher in Vitamin B6, Potassium, Folate, Vitamin B5, and Phosphorus.
  • Pili nuts covers your daily need of Saturated Fat 154% more than Lotus seeds.
  • Pili nuts contain 3 times more Zinc than Lotus seeds. Pili nuts contain 2.97mg of Zinc, while Lotus seeds contain 1.05mg.
  • Lotus seeds are lower in Saturated Fat.

Nuts, pilinuts, dried and Seeds, lotus seeds, dried types were used in this article.

Infographic

Pili nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
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 MagnesiumMagnesium +43.8%
Contains more CopperCopper +173.7%
Contains more ZincZinc +182.9%
Contains less SodiumSodium -40%
Contains more CalciumCalcium +12.4%
Contains more PotassiumPotassium +169.8%
~equal in Iron ~3.53mg
~equal in Phosphorus ~626mg
~equal in Manganese ~2.318mg
~equal in Selenium ~µg

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 2% 2.5% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 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 B1Vitamin B1 +42.7%
Contains more Vitamin AVitamin A +22%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B3Vitamin B3 +208.3%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B6Vitamin B6 +447%
Contains more FolateFolate +73.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 +3938.1%
Contains more ProteinProtein +42.7%
Contains more CarbsCarbs +1519.8%
Contains more WaterWater +411.2%
Contains more OtherOther +37.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 49% 10%
Saturated Fat: Sat. Fat 31.184 g
Monounsaturated Fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 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 +9495.1%
Contains more Poly. FatPolyunsaturated fat +552.2%
Contains less Sat. FatSaturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pili nuts Lotus seeds Opinion
Calories 719kcal 332kcal Pili nuts
Protein 10.8g 15.41g Lotus seeds
Fats 79.55g 1.97g Pili nuts
Vitamin C 0.6mg 0mg Pili nuts
Net carbs 3.98g 64.47g Lotus seeds
Carbs 3.98g 64.47g Lotus seeds
Magnesium 302mg 210mg Pili nuts
Calcium 145mg 163mg Lotus seeds
Potassium 507mg 1368mg Lotus seeds
Iron 3.53mg 3.53mg
Copper 0.958mg 0.35mg Pili nuts
Zinc 2.97mg 1.05mg Pili nuts
Phosphorus 575mg 626mg Lotus seeds
Sodium 3mg 5mg Pili nuts
Vitamin A 41IU 50IU Lotus seeds
Vitamin A 2µg 3µg Lotus seeds
Manganese 2.313mg 2.318mg Lotus seeds
Vitamin B1 0.913mg 0.64mg Pili nuts
Vitamin B2 0.093mg 0.15mg Lotus seeds
Vitamin B3 0.519mg 1.6mg Lotus seeds
Vitamin B5 0.479mg 0.851mg Lotus seeds
Vitamin B6 0.115mg 0.629mg Lotus seeds
Folate 60µg 104µg Lotus seeds
Saturated Fat 31.184g 0.33g Lotus seeds
Monounsaturated Fat 37.229g 0.388g Pili nuts
Polyunsaturated fat 7.605g 1.166g Pili nuts
Tryptophan 0.189mg 0.221mg Lotus seeds
Threonine 0.407mg 0.747mg Lotus seeds
Isoleucine 0.483mg 0.765mg Lotus seeds
Leucine 0.89mg 1.215mg Lotus seeds
Lysine 0.369mg 0.985mg Lotus seeds
Methionine 0.395mg 0.267mg Pili nuts
Phenylalanine 0.497mg 0.767mg Lotus seeds
Valine 0.701mg 0.991mg Lotus seeds
Histidine 0.255mg 0.43mg Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts 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
28%
Pili nuts
39%
Lotus seeds
Minerals Daily Need Coverage Score
139%
Pili nuts
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Pili nuts
Pili nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pili nuts
Pili nuts is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 30.854g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.