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  6. Walnut vs. Lotus seeds

Walnut vs. Lotus seeds — In-Depth Nutrition Comparison

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How are walnut and lotus seeds different?

  • Walnut is richer in copper, manganese, and zinc, while lotus seeds are higher in phosphorus, potassium, vitamin B1, magnesium, iron, and vitamin B6.
  • Walnut covers your daily need for copper, 137% more than lotus seeds.
  • Walnut contains 19 times more saturated fat than lotus seeds. Walnut contains 6.126g of saturated fat, while lotus seeds contain 0.33g.
  • Lotus seeds have a higher glycemic index (45) than walnut (0).

Nuts, walnuts, english and Seeds, lotus seeds, dried types were used in this article.

Infographic

Walnut vs Lotus seeds 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.
Walnut
Walnut
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
Contains more CopperCopper +353.1%
Contains more ZincZinc +194.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +47.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +32.9%
Contains more CalciumCalcium +66.3%
Contains more PotassiumPotassium +210.2%
Contains more IronIron +21.3%
Contains more PhosphorusPhosphorus +80.9%

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.
Walnut
Walnut
4
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 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 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +87.7%
Contains more Vitamin B3Vitamin B3 +42.2%
Contains more Vitamin B5Vitamin B5 +49.3%
Contains more Vitamin B6Vitamin B6 +17.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~104µg

All nutrients comparison - raw data values

Nutrient Walnut Lotus seeds DV% diff.
Polyunsaturated fat 47.174g 1.166g 307%
Copper 1.586mg 0.35mg 137%
Fats 65.21g 1.97g 97%
Manganese 3.414mg 2.318mg 48%
Phosphorus 346mg 626mg 40%
Potassium 441mg 1368mg 27%
Fiber 6.7g 27%
Saturated fat 6.126g 0.33g 26%
Vitamin B1 0.341mg 0.64mg 25%
Monounsaturated fat 8.933g 0.388g 21%
Zinc 3.09mg 1.05mg 19%
Carbs 13.71g 64.47g 17%
Calories 654kcal 332kcal 16%
Magnesium 158mg 210mg 12%
Selenium 4.9µg 9%
Iron 2.91mg 3.53mg 8%
Choline 39.2mg 7%
Calcium 98mg 163mg 7%
Vitamin B6 0.537mg 0.629mg 7%
Vitamin B5 0.57mg 0.851mg 6%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 1.6mg 3%
Folate 98µg 104µg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Protein 15.23g 15.41g 0%
Net carbs 7.01g 64.47g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 5mg 0%
Vitamin A 1µg 3µg 0%
Vitamin B2 0.15mg 0.15mg 0%
Tryptophan 0.17mg 0.221mg 0%
Threonine 0.596mg 0.747mg 0%
Isoleucine 0.625mg 0.765mg 0%
Leucine 1.17mg 1.215mg 0%
Lysine 0.424mg 0.985mg 0%
Methionine 0.236mg 0.267mg 0%
Phenylalanine 0.711mg 0.767mg 0%
Valine 0.753mg 0.991mg 0%
Histidine 0.391mg 0.43mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
Contains more FatsFats +3210.2%
Contains more CarbsCarbs +370.2%
Contains more WaterWater +247.9%
Contains more OtherOther +124.2%
~equal in Protein ~15.41g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
18% 21% 62%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
Contains more Mono. FatMonounsaturated fat +2202.3%
Contains more Poly. FatPolyunsaturated fat +3945.8%
Contains less Sat. FatSaturated fat -94.6%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/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.