Lotus seeds vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between lotus seeds and macadamia

Lotus seeds have more phosphorus, potassium, vitamin B6, folate, and magnesium; however, macadamia has more fats, manganese, vitamin B1, and copper.
Daily need coverage for fats for macadamia is 114% higher.
Macadamia has 9 times less folate than lotus seeds. Lotus seeds have 104µg of folate, while macadamia has 11µg.
Lotus seeds are lower in saturated fat.
Lotus seeds have a higher glycemic index than macadamia.

Food types used in this article are Seeds, lotus seeds, dried and Nuts, macadamia nuts, raw.

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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 seeds

Macadamia

Contains more MagnesiumMagnesium	+61.5%
Contains more CalciumCalcium	+91.8%
Contains more PotassiumPotassium	+271.7%
Contains more PhosphorusPhosphorus	+233%

Contains more CopperCopper	+116%
Contains more ZincZinc	+23.8%
Contains more ManganeseManganese	+78.2%
Contains more SeleniumSelenium	+∞%

~equal in Iron ~3.69mg

~equal in Sodium ~5mg

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 seeds

Macadamia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+12.3%
Contains more Vitamin B6Vitamin B6	+128.7%
Contains more FolateFolate	+845.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+86.7%
Contains more Vitamin B3Vitamin B3	+54.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.162mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	0.388g	58.877g	146%
Fats	1.97g	75.77g	114%
Manganese	2.318mg	4.131mg	79%
Phosphorus	626mg	188mg	63%
Saturated fat	0.33g	12.061g	53%
Vitamin B1	0.64mg	1.195mg	46%
Copper	0.35mg	0.756mg	45%
Fiber		8.6g	34%
Potassium	1368mg	368mg	29%
Vitamin B6	0.629mg	0.275mg	27%
Folate	104µg	11µg	23%
Calories	332kcal	718kcal	19%
Magnesium	210mg	130mg	19%
Carbs	64.47g	13.82g	17%
Protein	15.41g	7.91g	15%
Calcium	163mg	85mg	8%
Selenium		3.6µg	7%
Vitamin B3	1.6mg	2.473mg	5%
Vitamin E		0.54mg	4%
Iron	3.53mg	3.69mg	2%
Zinc	1.05mg	1.3mg	2%
Vitamin B5	0.851mg	0.758mg	2%
Polyunsaturated fat	1.166g	1.502g	2%
Vitamin C	0mg	1.2mg	1%
Vitamin B2	0.15mg	0.162mg	1%
Protein per 100 calories	4.6g	1.1g	N/A
Calories per 10 g protein	215kcal	908kcal	N/A
Weight per 100 calories	30g	14g	N/A
Unsaturated / Saturated Fat ratio	4.7	5	N/A
Net carbs	64.47g	5.22g	N/A
Sugar		4.57g	N/A
Starch		1.05g	0%
Sodium	5mg	5mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.221mg	0.067mg	0%
Threonine	0.747mg	0.37mg	0%
Isoleucine	0.765mg	0.314mg	0%
Leucine	1.215mg	0.602mg	0%
Lysine	0.985mg	0.018mg	0%
Methionine	0.267mg	0.023mg	0%
Phenylalanine	0.767mg	0.665mg	0%
Valine	0.991mg	0.363mg	0%
Histidine	0.43mg	0.195mg	0%
Fructose		0.07g	0%