Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs. Lotus root — In-Depth Nutrition Comparison
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What are the differences between seeds, pumpkin and squash seeds, whole, roasted, with salt added and lotus root?
- Seeds, pumpkin, and squash seeds, whole, roasted, with salt added is higher in zinc, magnesium, fiber, copper, and iron, yet lotus root is higher in vitamin C, vitamin B6, and vitamin B2.
- Seeds, pumpkin, and squash seeds, whole, roasted, with salt added's daily need coverage for sodium is 109% more.
- Seeds, pumpkin,, and squash seeds, whole, roasted, with salt added has 122 times more saturated fat than lotus root. While seeds, pumpkin,, and squash seeds, whole, roasted, with salt added has 3.67g of saturated fat, lotus root has only 0.03g.
We used Seeds, pumpkin, and squash seeds, whole, roasted, with salt added and Lotus root, raw types in this article.
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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 MagnesiumMagnesium | +1039.1% |
| Contains more CalciumCalcium | +22.2% |
| Contains more PotassiumPotassium | +65.3% |
| Contains more IronIron | +185.3% |
| Contains more CopperCopper | +168.5% |
| Contains more ZincZinc | +2541% |
| Contains more ManganeseManganese | +90% |
| Contains less SodiumSodium | -98.4% |
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 AVitamin A | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +14566.7% |
| Contains more Vitamin B1Vitamin B1 | +370.6% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B3Vitamin B3 | +39.9% |
| Contains more Vitamin B5Vitamin B5 | +573.2% |
| Contains more Vitamin B6Vitamin B6 | +597.3% |
| Contains more FolateFolate | +44.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
| Contains more ProteinProtein | +613.5% |
| Contains more FatsFats | +19300% |
| Contains more CarbsCarbs | +212% |
| Contains more OtherOther | +291.8% |
| Contains more WaterWater | +1657.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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 | +30060% |
| Contains more Poly. FatPolyunsaturated fat | +44120% |
| Contains less Sat. FatSaturated fat | -99.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 2541mg | 40mg | 109% |
| Zinc | 10.3mg | 0.39mg | 90% |
| Polyunsaturated fat | 8.844g | 0.02g | 59% |
| Magnesium | 262mg | 23mg | 57% |
| Fiber | 18.4g | 4.9g | 54% |
| Vitamin C | 0.3mg | 44mg | 49% |
| Copper | 0.69mg | 0.257mg | 48% |
| Protein | 18.55g | 2.6g | 32% |
| Fats | 19.4g | 0.1g | 30% |
| Iron | 3.31mg | 1.16mg | 27% |
| Calories | 446kcal | 74kcal | 19% |
| Saturated fat | 3.67g | 0.03g | 17% |
| Vitamin B6 | 0.037mg | 0.258mg | 17% |
| Monounsaturated fat | 6.032g | 0.02g | 15% |
| Vitamin B2 | 0.052mg | 0.22mg | 13% |
| Carbs | 53.75g | 17.23g | 12% |
| Vitamin B1 | 0.034mg | 0.16mg | 11% |
| Potassium | 919mg | 556mg | 11% |
| Manganese | 0.496mg | 0.261mg | 10% |
| Choline | 39.1mg | 7% | |
| Vitamin B5 | 0.056mg | 0.377mg | 6% |
| Selenium | 0.7µg | 1% | |
| Calcium | 55mg | 45mg | 1% |
| Vitamin B3 | 0.286mg | 0.4mg | 1% |
| Phosphorus | 92mg | 100mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Net carbs | 35.35g | 12.33g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0.02mg | 0% |
| Threonine | 0.683mg | 0.051mg | 0% |
| Isoleucine | 0.956mg | 0.054mg | 0% |
| Leucine | 1.572mg | 0.069mg | 0% |
| Lysine | 1.386mg | 0.094mg | 0% |
| Methionine | 0.417mg | 0.022mg | 0% |
| Phenylalanine | 0.924mg | 0.047mg | 0% |
| Valine | 1.491mg | 0.055mg | 0% |
| Histidine | 0.515mg | 0.038mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
5%
26%
Minerals Daily Need Coverage Score
136%
30%
Comparison summary
Which food is richer in minerals?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is relatively richer in minerals
Which food is lower in glycemic index?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is lower in glycemic index (difference - 33)
Which food contains less Sodium?
Lotus root contains less Sodium (difference - 2501mg)
Which food is lower in Saturated fat?
Lotus root is lower in Saturated fat (difference - 3.64g)
Which food is richer in vitamins?
Lotus root is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)