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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.69 g
Fats:
68.37 g
Carbs:
13.08 g
Water:
2.28 g
Other:
2.58 g
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
Saturated fat:
Sat. Fat
4.899 g
Monounsaturated fat:
Mono. Fat
18.764 g
Polyunsaturated fat:
Poly. Fat
34.071 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
50%
38%
Minerals Daily Need Coverage Score
246%
117%
Comparison summary
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pine nuts is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Lotus seeds is lower in Saturated fat (difference - 4.569g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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.