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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, fats, zinc, and protein, while lotus root is higher in vitamin C.
  • Seeds, pumpkin, and squash seed kernels, dried covers your daily need for vitamin B2 11752% more than lotus root.
  • Seeds, pumpkin, and squash seed kernels, dried contains 491 times more fats than lotus root. Seeds, pumpkin, and squash seed kernels, dried contains 49.05g of fats, while lotus root contains 0.1g.

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

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Seeds, pumpkin and squash seed kernels, dried vs Lotus root infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.3% 0% 0.33% 44% 68% 35308% 94% 45% 33% 0% 18% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 147% 0% 0% 0% 40% 51% 7.5% 23% 60% 0% 0% 9.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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 Vitamin CVitamin C +2215.8%
Contains more Vitamin B6Vitamin B6 +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, dried Lotus root DV% diff.
Vitamin B2 153mg 0.22mg 11752%
Manganese 4.543mg 0.261mg 186%
Phosphorus 1233mg 100mg 162%
Polyunsaturated fat 20.976g 0.02g 140%
Magnesium 592mg 23mg 135%
Omega-6 (Linoleic acid) 20.667g 122%
Copper 1.343mg 0.257mg 121%
Iron 8.82mg 1.16mg 96%
Fats 49.05g 0.1g 75%
Zinc 7.81mg 0.39mg 67%
Protein 30.23g 2.6g 55%
Vitamin C 1.9mg 44mg 47%
Monounsaturated fat 16.242g 0.02g 41%
Saturated fat 8.659g 0.03g 39%
Vitamin B3 4.987mg 0.4mg 29%
Calories 559kcal 74kcal 24%
Selenium 9.4µg 0.7µg 16%
Vitamin E 2.18mg 15%
Folate 58µg 13µg 11%
Choline 63mg 11%
Vitamin B1 0.273mg 0.16mg 9%
Vitamin B6 0.143mg 0.258mg 9%
Omega-3 (ALA) 0.12g 8%
Potassium 809mg 556mg 7%
Vitamin B5 0.75mg 0.377mg 7%
Vitamin K 7.3µg 6%
Fiber 6g 4.9g 4%
Carbs 10.71g 17.23g 2%
Starch 1.47g 1%
Sodium 7mg 40mg 1%
Protein per 100 calories 5.4g 3.5g N/A
Calories per 10 g protein 185kcal 285kcal N/A
Weight per 100 calories 18g 135g N/A
Unsaturated / Saturated Fat ratio 4.3 1.3 N/A
Net carbs 4.71g 12.33g N/A
Calcium 46mg 45mg 0%
Sugar 1.4g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.064g 0g N/A
Tryptophan 0.576mg 0.02mg 0%
Threonine 0.998mg 0.051mg 0%
Isoleucine 1.281mg 0.054mg 0%
Leucine 2.419mg 0.069mg 0%
Lysine 1.236mg 0.094mg 0%
Methionine 0.603mg 0.022mg 0%
Phenylalanine 1.733mg 0.047mg 0%
Valine 1.579mg 0.055mg 0%
Histidine 0.78mg 0.038mg 0%
Fructose 0.15g 0%
Omega-6 (Eicosadienoic acid) 0.004g N/A

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 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%

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.