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

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What are the main differences between lotus seeds and pumpkin seeds?

Lotus seeds are richer in manganese, phosphorus, vitamin B1, vitamin B6, folate, and vitamin B5, yet pumpkin seeds are richer in zinc, copper, and fats.
Pumpkin seeds' daily need coverage for zinc is 84% higher.
Lotus seeds have 19 times more vitamin B1 than pumpkin seeds. Lotus seeds have 0.64mg of vitamin B1, while pumpkin seeds have 0.034mg.
Lotus seeds contain less saturated fat.

We used Seeds, lotus seeds, dried and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

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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

Pumpkin seeds

Contains more CalciumCalcium	+196.4%
Contains more PotassiumPotassium	+48.9%
Contains more PhosphorusPhosphorus	+580.4%
Contains less SodiumSodium	-72.2%
Contains more ManganeseManganese	+367.3%

Contains more MagnesiumMagnesium	+24.8%
Contains more CopperCopper	+97.1%
Contains more ZincZinc	+881%

~equal in Iron ~3.31mg

~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

Pumpkin seeds

Contains more Vitamin B1Vitamin B1	+1782.4%
Contains more Vitamin B2Vitamin B2	+188.5%
Contains more Vitamin B3Vitamin B3	+459.4%
Contains more Vitamin B5Vitamin B5	+1419.6%
Contains more Vitamin B6Vitamin B6	+1600%
Contains more FolateFolate	+1055.6%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~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	1.05mg	10.3mg	84%
Manganese	2.318mg	0.496mg	79%
Phosphorus	626mg	92mg	76%
Fiber		18.4g	74%
Vitamin B1	0.64mg	0.034mg	51%
Polyunsaturated fat	1.166g	8.844g	51%
Vitamin B6	0.629mg	0.037mg	46%
Copper	0.35mg	0.69mg	38%
Fats	1.97g	19.4g	27%
Folate	104µg	9µg	24%
Vitamin B5	0.851mg	0.056mg	16%
Saturated fat	0.33g	3.67g	15%
Monounsaturated fat	0.388g	6.032g	14%
Potassium	1368mg	919mg	13%
Magnesium	210mg	262mg	12%
Calcium	163mg	55mg	11%
Vitamin B2	0.15mg	0.052mg	8%
Vitamin B3	1.6mg	0.286mg	8%
Calories	332kcal	446kcal	6%
Protein	15.41g	18.55g	6%
Carbs	64.47g	53.75g	4%
Iron	3.53mg	3.31mg	3%
Sodium	5mg	18mg	1%
Protein per 100 calories	4.6g	4.2g	N/A
Calories per 10 g protein	215kcal	240kcal	N/A
Weight per 100 calories	30g	22g	N/A
Unsaturated / Saturated Fat ratio	4.7	4.1	N/A
Vitamin C	0mg	0.3mg	0%
Net carbs	64.47g	35.35g	N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.221mg	0.326mg	0%
Threonine	0.747mg	0.683mg	0%
Isoleucine	0.765mg	0.956mg	0%
Leucine	1.215mg	1.572mg	0%
Lysine	0.985mg	1.386mg	0%
Methionine	0.267mg	0.417mg	0%
Phenylalanine	0.767mg	0.924mg	0%
Valine	0.991mg	1.491mg	0%
Histidine	0.43mg	0.515mg	0%