Lotus root vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between lotus root and pumpkin seeds?

Lotus root is higher in vitamin C and vitamin B6, yet pumpkin seeds are higher in zinc, magnesium, fiber, copper, protein, fats, and iron.
Pumpkin seeds' daily need coverage for zinc is 90% more.
Lotus root has 147 times more vitamin C than pumpkin seeds. While lotus root has 44mg of vitamin C, pumpkin seeds have only 0.3mg.
The amount of saturated fat in lotus root is lower.

We used Lotus root, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Lotus root

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

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 less SodiumSodium	-55%
Contains more ManganeseManganese	+90%

~equal in Phosphorus ~92mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Lotus root

Pumpkin seeds

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%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.39mg	10.3mg	90%
Polyunsaturated fat	0.02g	8.844g	59%
Magnesium	23mg	262mg	57%
Fiber	4.9g	18.4g	54%
Vitamin C	44mg	0.3mg	49%
Copper	0.257mg	0.69mg	48%
Protein	2.6g	18.55g	32%
Fats	0.1g	19.4g	30%
Iron	1.16mg	3.31mg	27%
Calories	74kcal	446kcal	19%
Vitamin B6	0.258mg	0.037mg	17%
Saturated fat	0.03g	3.67g	17%
Monounsaturated fat	0.02g	6.032g	15%
Vitamin B2	0.22mg	0.052mg	13%
Carbs	17.23g	53.75g	12%
Potassium	556mg	919mg	11%
Vitamin B1	0.16mg	0.034mg	11%
Manganese	0.261mg	0.496mg	10%
Vitamin B5	0.377mg	0.056mg	6%
Calcium	45mg	55mg	1%
Phosphorus	100mg	92mg	1%
Sodium	40mg	18mg	1%
Selenium	0.7µg		1%
Vitamin B3	0.4mg	0.286mg	1%
Folate	13µg	9µg	1%
Protein per 100 calories	3.5g	4.2g	N/A
Calories per 10 g protein	285kcal	240kcal	N/A
Weight per 100 calories	135g	22g	N/A
Unsaturated / Saturated Fat ratio	1.3	4.1	N/A
Net carbs	12.33g	35.35g	N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.02mg	0.326mg	0%
Threonine	0.051mg	0.683mg	0%
Isoleucine	0.054mg	0.956mg	0%
Leucine	0.069mg	1.572mg	0%
Lysine	0.094mg	1.386mg	0%
Methionine	0.022mg	0.417mg	0%
Phenylalanine	0.047mg	0.924mg	0%
Valine	0.055mg	1.491mg	0%
Histidine	0.038mg	0.515mg	0%