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  6. Seeds, pumpkin and squash seed kernels, dried vs. Lotus root

Seeds, pumpkin and squash seed kernels, dried vs. Lotus root — In-Depth Nutrition Comparison

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How are Seeds, pumpkin and squash seed kernels, dried and Lotus root different?

  • Seeds, pumpkin and squash seed kernels, dried is richer in Vitamin B2, Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, and Vitamin B3, while Lotus root is higher in Vitamin C.
  • Seeds, pumpkin and squash seed kernels, dried covers your daily need of Vitamin B2 11752% more than Lotus root.
  • Seeds, pumpkin and squash seed kernels, dried contains 289 times more Saturated Fat than Lotus root. Seeds, pumpkin and squash seed kernels, dried contains 8.659g of Saturated Fat, while Lotus root contains 0.03g.

Seeds, pumpkin and squash seed kernels, dried and Lotus root, raw types were used in this article.

Infographic

Seeds, pumpkin and squash seed kernels, dried vs Lotus root 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 423% 14% 71% 331% 448% 213% 528% 0.91% 593% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 14% 49% 44% 86% 11% 43% 5.2% 34% 3.8%
Contains more MagnesiumMagnesium +2473.9%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +660.3%
Contains more CopperCopper +422.6%
Contains more ZincZinc +1902.6%
Contains more PhosphorusPhosphorus +1133%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +1640.6%
Contains more SeleniumSelenium +1242.9%
~equal in Calcium ~45mg

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 6.3% 0.96% 44% 0% 68% 35308% 94% 45% 33% 0% 18% 44% 34%
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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +69445.5%
Contains more Vitamin B3Vitamin B3 +1146.8%
Contains more Vitamin B5Vitamin B5 +98.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +346.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2215.8%
Contains more Vitamin B6Vitamin B6 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 49% 11% 5% 5%
Protein: 30.23 g
Fats: 49.05 g
Carbs: 10.71 g
Water: 5.23 g
Other: 4.78 g
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more ProteinProtein +1062.7%
Contains more FatsFats +48950%
Contains more OtherOther +392.8%
Contains more CarbsCarbs +60.9%
Contains more WaterWater +1412.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 35% 46%
Saturated Fat: Sat. Fat 8.659 g
Monounsaturated Fat: Mono. Fat 16.242 g
Polyunsaturated fat: Poly. Fat 20.976 g
43% 29% 29%
Saturated Fat: Sat. Fat 0.03 g
Monounsaturated Fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.02 g
Contains more Mono. FatMonounsaturated Fat +81110%
Contains more Poly. FatPolyunsaturated fat +104780%
Contains less Sat. FatSaturated Fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, pumpkin and squash seed kernels, dried Lotus root
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, dried Lotus root Opinion
Calories 559kcal 74kcal Seeds, pumpkin and squash seed kernels, dried
Protein 30.23g 2.6g Seeds, pumpkin and squash seed kernels, dried
Fats 49.05g 0.1g Seeds, pumpkin and squash seed kernels, dried
Vitamin C 1.9mg 44mg Lotus root
Net carbs 4.71g 12.33g Lotus root
Carbs 10.71g 17.23g Lotus root
Magnesium 592mg 23mg Seeds, pumpkin and squash seed kernels, dried
Calcium 46mg 45mg Seeds, pumpkin and squash seed kernels, dried
Potassium 809mg 556mg Seeds, pumpkin and squash seed kernels, dried
Iron 8.82mg 1.16mg Seeds, pumpkin and squash seed kernels, dried
Sugar 1.4g Lotus root
Fiber 6g 4.9g Seeds, pumpkin and squash seed kernels, dried
Copper 1.343mg 0.257mg Seeds, pumpkin and squash seed kernels, dried
Zinc 7.81mg 0.39mg Seeds, pumpkin and squash seed kernels, dried
Starch 1.47g Seeds, pumpkin and squash seed kernels, dried
Phosphorus 1233mg 100mg Seeds, pumpkin and squash seed kernels, dried
Sodium 7mg 40mg Seeds, pumpkin and squash seed kernels, dried
Vitamin A 16IU 0IU Seeds, pumpkin and squash seed kernels, dried
Vitamin A RAE 1µg 0µg Seeds, pumpkin and squash seed kernels, dried
Vitamin E 2.18mg Seeds, pumpkin and squash seed kernels, dried
Manganese 4.543mg 0.261mg Seeds, pumpkin and squash seed kernels, dried
Selenium 9.4µg 0.7µg Seeds, pumpkin and squash seed kernels, dried
Vitamin B1 0.273mg 0.16mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B2 153mg 0.22mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B3 4.987mg 0.4mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B5 0.75mg 0.377mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B6 0.143mg 0.258mg Lotus root
Vitamin K 7.3µg Seeds, pumpkin and squash seed kernels, dried
Folate 58µg 13µg Seeds, pumpkin and squash seed kernels, dried
Trans Fat 0.064g 0g Lotus root
Choline 63mg Seeds, pumpkin and squash seed kernels, dried
Saturated Fat 8.659g 0.03g Lotus root
Monounsaturated Fat 16.242g 0.02g Seeds, pumpkin and squash seed kernels, dried
Polyunsaturated fat 20.976g 0.02g Seeds, pumpkin and squash seed kernels, dried
Tryptophan 0.576mg 0.02mg Seeds, pumpkin and squash seed kernels, dried
Threonine 0.998mg 0.051mg Seeds, pumpkin and squash seed kernels, dried
Isoleucine 1.281mg 0.054mg Seeds, pumpkin and squash seed kernels, dried
Leucine 2.419mg 0.069mg Seeds, pumpkin and squash seed kernels, dried
Lysine 1.236mg 0.094mg Seeds, pumpkin and squash seed kernels, dried
Methionine 0.603mg 0.022mg Seeds, pumpkin and squash seed kernels, dried
Phenylalanine 1.733mg 0.047mg Seeds, pumpkin and squash seed kernels, dried
Valine 1.579mg 0.055mg Seeds, pumpkin and squash seed kernels, dried
Histidine 0.78mg 0.038mg Seeds, pumpkin and squash seed kernels, dried
Fructose 0.15g Seeds, pumpkin and squash seed kernels, dried
Omega-3 - ALA 0.12g Seeds, pumpkin and squash seed kernels, dried
Omega-6 - Eicosadienoic acid 0.004g Seeds, pumpkin and squash seed kernels, dried
Omega-6 - Linoleic acid 20.667g Seeds, pumpkin and squash seed kernels, dried

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, dried Lotus root
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
2746%
Seeds, pumpkin and squash seed kernels, dried
26%
Lotus root
Minerals Daily Need Coverage Score
267%
Seeds, pumpkin and squash seed kernels, dried
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is relatively richer in minerals
Which food is richer in vitamins?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is relatively richer in vitamins
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 8.629g)
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 ($)

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. Seeds, pumpkin and squash seed kernels, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/nutrients
  2. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.