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  6. Seeds, pumpkin and squash seed kernels, roasted, without salt vs. Lotus root

Seeds, pumpkin and squash seed kernels, roasted, without salt vs. Lotus root — In-Depth Nutrition Comparison

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Significant differences between Seeds, pumpkin and squash seed kernels, roasted, without salt and Lotus root

  • Seeds, pumpkin and squash seed kernels, roasted, without salt has more Manganese, Phosphorus, Magnesium, Copper, Iron, Zinc, Vitamin B3, and Selenium, however, Lotus root is richer in Vitamin C.
  • Seeds, pumpkin and squash seed kernels, roasted, without salt covers your daily Manganese needs 184% more than Lotus root.
  • Lotus root has 285 times less Saturated Fat than Seeds, pumpkin and squash seed kernels, roasted, without salt. Seeds, pumpkin and squash seed kernels, roasted, without salt has 8.544g of Saturated Fat, while Lotus root has 0.03g.

Specific food types used in this comparison are Seeds, pumpkin and squash seed kernels, roasted, without salt and Lotus root, raw.

Infographic

Seeds, pumpkin and squash seed kernels, roasted, without salt 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 393% 16% 70% 303% 425% 208% 503% 2.3% 586% 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 +2291.3%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +595.7%
Contains more CopperCopper +396.1%
Contains more ZincZinc +1859%
Contains more PhosphorusPhosphorus +1074%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +1620.3%
Contains more SeleniumSelenium +1242.9%

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% 0.48% 11% 0% 18% 35% 83% 34% 23% 0% 11% 43% 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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +1007.5%
Contains more Vitamin B5Vitamin B5 +51.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +338.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2344.4%
Contains more Vitamin B1Vitamin B1 +128.6%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B6Vitamin B6 +158%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 49% 15% 2% 4%
Protein: 29.84 g
Fats: 49.05 g
Carbs: 14.71 g
Water: 2.03 g
Other: 4.37 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 +1047.7%
Contains more FatsFats +48950%
Contains more OtherOther +350.5%
Contains more CarbsCarbs +17.1%
Contains more WaterWater +3796.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 36% 45%
Saturated Fat: Sat. Fat 8.544 g
Monounsaturated Fat: Mono. Fat 15.734 g
Polyunsaturated fat: Poly. Fat 19.856 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 +78570%
Contains more Poly. FatPolyunsaturated fat +99180%
Contains less Sat. FatSaturated Fat -99.6%

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, roasted, without salt Lotus root
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, roasted, without salt Lotus root Opinion
Calories 574kcal 74kcal Seeds, pumpkin and squash seed kernels, roasted, without salt
Protein 29.84g 2.6g Seeds, pumpkin and squash seed kernels, roasted, without salt
Fats 49.05g 0.1g Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin C 1.8mg 44mg Lotus root
Net carbs 8.21g 12.33g Lotus root
Carbs 14.71g 17.23g Lotus root
Magnesium 550mg 23mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Calcium 52mg 45mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Potassium 788mg 556mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Iron 8.07mg 1.16mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Sugar 1.29g Lotus root
Fiber 6.5g 4.9g Seeds, pumpkin and squash seed kernels, roasted, without salt
Copper 1.275mg 0.257mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Zinc 7.64mg 0.39mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Starch 0.74g Seeds, pumpkin and squash seed kernels, roasted, without salt
Phosphorus 1174mg 100mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Sodium 18mg 40mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin A 8IU 0IU Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin E 0.56mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Manganese 4.49mg 0.261mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Selenium 9.4µg 0.7µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B1 0.07mg 0.16mg Lotus root
Vitamin B2 0.15mg 0.22mg Lotus root
Vitamin B3 4.43mg 0.4mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B5 0.57mg 0.377mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B6 0.1mg 0.258mg Lotus root
Vitamin K 4.5µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Folate 57µg 13µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Trans Fat 0.042g 0g Lotus root
Choline 63mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Saturated Fat 8.544g 0.03g Lotus root
Monounsaturated Fat 15.734g 0.02g Seeds, pumpkin and squash seed kernels, roasted, without salt
Polyunsaturated fat 19.856g 0.02g Seeds, pumpkin and squash seed kernels, roasted, without salt
Tryptophan 0.569mg 0.02mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Threonine 0.985mg 0.051mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Isoleucine 1.265mg 0.054mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Leucine 2.388mg 0.069mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Lysine 1.22mg 0.094mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Methionine 0.595mg 0.022mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Phenylalanine 1.711mg 0.047mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Valine 1.559mg 0.055mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Histidine 0.77mg 0.038mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Fructose 0.07g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-3 - ALA 0.111g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-6 - Eicosadienoic acid 0.012g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-6 - Linoleic acid 19.559g Seeds, pumpkin and squash seed kernels, roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, roasted, without salt 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
23%
Seeds, pumpkin and squash seed kernels, roasted, without salt
26%
Lotus root
Minerals Daily Need Coverage Score
256%
Seeds, pumpkin and squash seed kernels, roasted, without salt
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is lower in glycemic index (difference - 33)
Which food is richer in minerals?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is relatively richer in minerals
Which food is lower in Sugar?
Lotus root
Lotus root is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 8.514g)
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 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. Seeds, pumpkin and squash seed kernels, roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170557/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.