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  6. Pine nuts vs. Lotus seeds

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

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Significant differences between pine nuts and lotus seeds

  • Pine nuts have more manganese, copper, zinc, iron, and vitamin B3; however, lotus seeds are richer in vitamin B6, vitamin B1, potassium, and folate.
  • Pine nuts cover your daily manganese needs 282% more than lotus seeds.
  • Lotus seeds have 15 times less saturated fat than pine nuts. Pine nuts have 4.899g of saturated fat, while lotus seeds have 0.33g.

Specific food types used in this comparison are Nuts, pine nuts, dried and Seeds, lotus seeds, dried.

Infographic

Pine 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 179% 4.8% 53% 207% 441% 176% 246% 0.26% 1148% 3.8%
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 +19.5%
Contains more IronIron +56.7%
Contains more CopperCopper +278.3%
Contains more ZincZinc +514.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +279.7%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +918.8%
Contains more PotassiumPotassium +129.1%
~equal in Phosphorus ~626mg

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 2.7% 0.33% 187% 0% 91% 52% 82% 19% 22% 0% 135% 26% 30%
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 B2Vitamin B2 +51.3%
Contains more Vitamin B3Vitamin B3 +174.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +75.8%
Contains more Vitamin B5Vitamin B5 +171.9%
Contains more Vitamin B6Vitamin B6 +569.1%
Contains more FolateFolate +205.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pine nuts Lotus seeds DV% diff.
Manganese 8.802mg 2.318mg 282%
Polyunsaturated fat 34.071g 1.166g 219%
Copper 1.324mg 0.35mg 108%
Fats 68.37g 1.97g 102%
Vitamin E 9.33mg 62%
Zinc 6.45mg 1.05mg 49%
Monounsaturated fat 18.764g 0.388g 46%
Vitamin K 53.9µg 45%
Vitamin B6 0.094mg 0.629mg 41%
Iron 5.53mg 3.53mg 25%
Potassium 597mg 1368mg 23%
Vitamin B1 0.364mg 0.64mg 23%
Saturated fat 4.899g 0.33g 21%
Folate 34µg 104µg 18%
Vitamin B3 4.387mg 1.6mg 17%
Carbs 13.08g 64.47g 17%
Calories 673kcal 332kcal 17%
Fiber 3.7g 15%
Calcium 16mg 163mg 15%
Vitamin B5 0.313mg 0.851mg 11%
Choline 55.8mg 10%
Magnesium 251mg 210mg 10%
Phosphorus 575mg 626mg 7%
Vitamin B2 0.227mg 0.15mg 6%
Protein 13.69g 15.41g 3%
Selenium 0.7µg 1%
Starch 1.43g 1%
Vitamin C 0.8mg 0mg 1%
Net carbs 9.38g 64.47g N/A
Sugar 3.59g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.107mg 0.221mg 0%
Threonine 0.37mg 0.747mg 0%
Isoleucine 0.542mg 0.765mg 0%
Leucine 0.991mg 1.215mg 0%
Lysine 0.54mg 0.985mg 0%
Methionine 0.259mg 0.267mg 0%
Phenylalanine 0.524mg 0.767mg 0%
Valine 0.687mg 0.991mg 0%
Histidine 0.341mg 0.43mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.112g N/A
Omega-6 - Gamma-linoleic acid 0.052g N/A
Omega-6 - Eicosadienoic acid 0.404g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 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 +3370.6%
Contains more ProteinProtein +12.6%
Contains more CarbsCarbs +392.9%
Contains more WaterWater +521.1%
Contains more OtherOther +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 33% 59%
Saturated fat: Sat. Fat 4.899 g
Monounsaturated fat: Mono. Fat 18.764 g
Polyunsaturated fat: Poly. Fat 34.071 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 +4736.1%
Contains more Poly. FatPolyunsaturated fat +2822%
Contains less Sat. FatSaturated fat -93.3%

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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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.