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  6. Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs. Lotus root

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.

Infographic

Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs Lotus root infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 331% 65% 0%
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 +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%
~equal in Phosphorus ~100mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 21%
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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seeds, whole, roasted, with salt added Lotus root 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 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 +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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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 +30060%
Contains more Poly. FatPolyunsaturated fat +44120%
Contains less Sat. FatSaturated fat -99.2%

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 seeds, whole, roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168601/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.