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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% 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 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 A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, roasted, without salt Lotus root DV% diff.
Manganese 4.49mg 0.261mg 184%
Phosphorus 1174mg 100mg 153%
Polyunsaturated fat 19.856g 0.02g 132%
Magnesium 550mg 23mg 125%
Copper 1.275mg 0.257mg 113%
Iron 8.07mg 1.16mg 86%
Fats 49.05g 0.1g 75%
Zinc 7.64mg 0.39mg 66%
Protein 29.84g 2.6g 54%
Vitamin C 1.8mg 44mg 47%
Monounsaturated fat 15.734g 0.02g 39%
Saturated fat 8.544g 0.03g 39%
Calories 574kcal 74kcal 25%
Vitamin B3 4.43mg 0.4mg 25%
Selenium 9.4µg 0.7µg 16%
Vitamin B6 0.1mg 0.258mg 12%
Folate 57µg 13µg 11%
Choline 63mg 11%
Vitamin B1 0.07mg 0.16mg 8%
Potassium 788mg 556mg 7%
Fiber 6.5g 4.9g 6%
Vitamin B2 0.15mg 0.22mg 5%
Vitamin E 0.56mg 4%
Vitamin B5 0.57mg 0.377mg 4%
Vitamin K 4.5µg 4%
Calcium 52mg 45mg 1%
Carbs 14.71g 17.23g 1%
Sodium 18mg 40mg 1%
Net carbs 8.21g 12.33g N/A
Sugar 1.29g N/A
Starch 0.74g 0%
Trans fat 0.042g 0g N/A
Tryptophan 0.569mg 0.02mg 0%
Threonine 0.985mg 0.051mg 0%
Isoleucine 1.265mg 0.054mg 0%
Leucine 2.388mg 0.069mg 0%
Lysine 1.22mg 0.094mg 0%
Methionine 0.595mg 0.022mg 0%
Phenylalanine 1.711mg 0.047mg 0%
Valine 1.559mg 0.055mg 0%
Histidine 0.77mg 0.038mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Eicosadienoic acid 0.012g N/A
Omega-6 - Linoleic acid 19.559g N/A

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%

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.