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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 covers 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
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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 Iron +56.7%
Contains more Magnesium +19.5%
Contains less Sodium -60%
Contains more Zinc +514.3%
Contains more Copper +278.3%
Contains more Manganese +279.7%
Contains more Calcium +918.8%
Contains more Potassium +129.1%
Equal in Phosphorus - 626
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Iron +56.7%
Contains more Magnesium +19.5%
Contains less Sodium -60%
Contains more Zinc +514.3%
Contains more Copper +278.3%
Contains more Manganese +279.7%
Contains more Calcium +918.8%
Contains more Potassium +129.1%
Equal in Phosphorus - 626

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 C +∞%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +174.2%
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B5 +171.9%
Contains more Vitamin B6 +569.1%
Contains more Folate +205.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 31% 135%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +51.3%
Contains more Vitamin B3 +174.2%
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +75.8%
Contains more Vitamin B5 +171.9%
Contains more Vitamin B6 +569.1%
Contains more Folate +205.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3370.6%
Contains more Protein +12.6%
Contains more Carbs +392.9%
Contains more Water +521.1%
Contains more Other +54.7%
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 Fats +3370.6%
Contains more Protein +12.6%
Contains more Carbs +392.9%
Contains more Water +521.1%
Contains more Other +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4736.1%
Contains more Polyunsaturated fat +2822%
Contains less Saturated Fat -93.3%
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Contains more Monounsaturated Fat +4736.1%
Contains more Polyunsaturated fat +2822%
Contains less Saturated 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.
Pine nuts Lotus seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Lotus seeds Opinion
Net carbs 9.38g 64.47g Lotus seeds
Protein 13.69g 15.41g Lotus seeds
Fats 68.37g 1.97g Pine nuts
Carbs 13.08g 64.47g Lotus seeds
Calories 673kcal 332kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Lotus seeds
Fiber 3.7g Pine nuts
Calcium 16mg 163mg Lotus seeds
Iron 5.53mg 3.53mg Pine nuts
Magnesium 251mg 210mg Pine nuts
Phosphorus 575mg 626mg Lotus seeds
Potassium 597mg 1368mg Lotus seeds
Sodium 2mg 5mg Pine nuts
Zinc 6.45mg 1.05mg Pine nuts
Copper 1.324mg 0.35mg Pine nuts
Manganese 8.802mg 2.318mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 29IU 50IU Lotus seeds
Vitamin A RAE 1µg 3µg Lotus seeds
Vitamin E 9.33mg Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 0.64mg Lotus seeds
Vitamin B2 0.227mg 0.15mg Pine nuts
Vitamin B3 4.387mg 1.6mg Pine nuts
Vitamin B5 0.313mg 0.851mg Lotus seeds
Vitamin B6 0.094mg 0.629mg Lotus seeds
Folate 34µg 104µg Lotus seeds
Choline 55.8mg Pine nuts
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.221mg Lotus seeds
Threonine 0.37mg 0.747mg Lotus seeds
Isoleucine 0.542mg 0.765mg Lotus seeds
Leucine 0.991mg 1.215mg Lotus seeds
Lysine 0.54mg 0.985mg Lotus seeds
Methionine 0.259mg 0.267mg Lotus seeds
Phenylalanine 0.524mg 0.767mg Lotus seeds
Valine 0.687mg 0.991mg Lotus seeds
Histidine 0.341mg 0.43mg Lotus seeds
Saturated Fat 4.899g 0.33g Lotus seeds
Monounsaturated Fat 18.764g 0.388g Pine nuts
Polyunsaturated fat 34.071g 1.166g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Lotus seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Pine nuts
39%
Lotus seeds
Minerals Daily Need Coverage Score
246%
Pine nuts
117%
Lotus seeds

Comparison summary

Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 4.569g)
Which food contains less Cholesterol?
?
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.

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.