Lotus seeds vs. Pili nuts — In-Depth Nutrition Comparison

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How are lotus seeds and pili nuts different?

Lotus seeds are richer in vitamin B6, potassium, carbs, and folate, while pili nuts are higher in fats, copper, vitamin B1, magnesium, and zinc.
Pili nuts cover your daily need for saturated fat 154% more than lotus seeds.
Lotus seeds contain 16 times more carbs than pili nuts. Lotus seeds contain 64.47g of carbs, while pili nuts contain 3.98g.
Lotus seeds are lower in saturated fat.

Seeds, lotus seeds, dried and Nuts, pilinuts, dried types were used 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 seeds

Pili nuts

Contains more CalciumCalcium	+12.4%
Contains more PotassiumPotassium	+169.8%

Contains more MagnesiumMagnesium	+43.8%
Contains more CopperCopper	+173.7%
Contains more ZincZinc	+182.9%
Contains less SodiumSodium	-40%

~equal in Iron ~3.53mg

~equal in Phosphorus ~575mg

~equal in Manganese ~2.313mg

~equal in Selenium ~µg

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

Pili nuts

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin B2Vitamin B2	+61.3%
Contains more Vitamin B3Vitamin B3	+208.3%
Contains more Vitamin B5Vitamin B5	+77.7%
Contains more Vitamin B6Vitamin B6	+447%
Contains more FolateFolate	+73.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+42.7%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.33g	31.184g	140%
Fats	1.97g	79.55g	119%
Monounsaturated fat	0.388g	37.229g	92%
Copper	0.35mg	0.958mg	68%
Polyunsaturated fat	1.166g	7.605g	43%
Vitamin B6	0.629mg	0.115mg	40%
Potassium	1368mg	507mg	25%
Vitamin B1	0.64mg	0.913mg	23%
Magnesium	210mg	302mg	22%
Carbs	64.47g	3.98g	20%
Calories	332kcal	719kcal	19%
Zinc	1.05mg	2.97mg	17%
Folate	104µg	60µg	11%
Protein	15.41g	10.8g	9%
Phosphorus	626mg	575mg	7%
Vitamin B3	1.6mg	0.519mg	7%
Vitamin B5	0.851mg	0.479mg	7%
Vitamin B2	0.15mg	0.093mg	4%
Calcium	163mg	145mg	2%
Vitamin C	0mg	0.6mg	1%
Protein per 100 calories	4.6g	1.5g	N/A
Calories per 10 g protein	215kcal	666kcal	N/A
Weight per 100 calories	30g	14g	N/A
Unsaturated / Saturated Fat ratio	4.7	1.4	N/A
Net carbs	64.47g	3.98g	N/A
Iron	3.53mg	3.53mg	0%
Sodium	5mg	3mg	0%
Vitamin A	3µg	2µg	0%
Manganese	2.318mg	2.313mg	0%
Tryptophan	0.221mg	0.189mg	0%
Threonine	0.747mg	0.407mg	0%
Isoleucine	0.765mg	0.483mg	0%
Leucine	1.215mg	0.89mg	0%
Lysine	0.985mg	0.369mg	0%
Methionine	0.267mg	0.395mg	0%
Phenylalanine	0.767mg	0.497mg	0%
Valine	0.991mg	0.701mg	0%
Histidine	0.43mg	0.255mg	0%