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  6. Watermelon seeds vs. Lotus seeds

Watermelon seeds vs. Lotus seeds — In-Depth Nutrition Comparison

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What are the differences between watermelon seeds and lotus seeds?

  • Watermelon seeds are higher in zinc, magnesium, iron, copper, and phosphorus, yet lotus seeds are higher in vitamin B6, vitamin B1, manganese, and potassium.
  • Watermelon seeds' daily need coverage for zinc is 84% more.
  • Watermelon seeds have 30 times more Saturated Fat than lotus seeds. While watermelon seeds have 9.779g of Saturated Fat, lotus seeds have only 0.33g.
  • The amount of saturated Fat in lotus seeds is lower.

We used Seeds, watermelon seed kernels, dried and Seeds, lotus seeds, dried types in this article.

Infographic

Watermelon seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
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 MagnesiumMagnesium +145.2%
Contains more IronIron +106.2%
Contains more CopperCopper +96%
Contains more ZincZinc +875.2%
Contains more PhosphorusPhosphorus +20.6%
Contains more CalciumCalcium +201.9%
Contains more PotassiumPotassium +111.1%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +43.6%
~equal in Selenium ~µg

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin B3Vitamin B3 +121.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +236.8%
Contains more Vitamin B5Vitamin B5 +146%
Contains more Vitamin B6Vitamin B6 +606.7%
Contains more FolateFolate +79.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 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 ProteinProtein +83.8%
Contains more FatsFats +2304.6%
Contains more CarbsCarbs +321.1%
Contains more WaterWater +180.4%
~equal in Other ~3.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated Fat: Sat. Fat 9.779 g
Monounsaturated Fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 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 +1809%
Contains more Poly. FatPolyunsaturated fat +2309.4%
Contains less Sat. FatSaturated Fat -96.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Lotus seeds
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Lotus seeds Opinion
Calories 557kcal 332kcal Watermelon seeds
Protein 28.33g 15.41g Watermelon seeds
Fats 47.37g 1.97g Watermelon seeds
Net carbs 15.31g 64.47g Lotus seeds
Carbs 15.31g 64.47g Lotus seeds
Magnesium 515mg 210mg Watermelon seeds
Calcium 54mg 163mg Lotus seeds
Potassium 648mg 1368mg Lotus seeds
Iron 7.28mg 3.53mg Watermelon seeds
Copper 0.686mg 0.35mg Watermelon seeds
Zinc 10.24mg 1.05mg Watermelon seeds
Phosphorus 755mg 626mg Watermelon seeds
Sodium 99mg 5mg Lotus seeds
Vitamin A 0IU 50IU Lotus seeds
Vitamin A 0µg 3µg Lotus seeds
Manganese 1.614mg 2.318mg Lotus seeds
Vitamin B1 0.19mg 0.64mg Lotus seeds
Vitamin B2 0.145mg 0.15mg Lotus seeds
Vitamin B3 3.55mg 1.6mg Watermelon seeds
Vitamin B5 0.346mg 0.851mg Lotus seeds
Vitamin B6 0.089mg 0.629mg Lotus seeds
Folate 58µg 104µg Lotus seeds
Saturated Fat 9.779g 0.33g Lotus seeds
Monounsaturated Fat 7.407g 0.388g Watermelon seeds
Polyunsaturated fat 28.094g 1.166g Watermelon seeds
Tryptophan 0.39mg 0.221mg Watermelon seeds
Threonine 1.112mg 0.747mg Watermelon seeds
Isoleucine 1.342mg 0.765mg Watermelon seeds
Leucine 2.149mg 1.215mg Watermelon seeds
Lysine 0.887mg 0.985mg Lotus seeds
Methionine 0.834mg 0.267mg Watermelon seeds
Phenylalanine 2.031mg 0.767mg Watermelon seeds
Valine 1.556mg 0.991mg Watermelon seeds
Histidine 0.775mg 0.43mg Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Lotus seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Watermelon seeds
39%
Lotus seeds
Minerals Daily Need Coverage Score
177%
Watermelon seeds
117%
Lotus seeds

Comparison summary

Which food is richer in minerals?
Watermelon seeds
Watermelon seeds is relatively richer in minerals
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 9.449g)
Which food is richer in vitamins?
Lotus seeds
Lotus seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.