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

Compare

What are the differences between lotus seeds and watermelon seeds?

Lotus seeds are higher in vitamin B6, vitamin B1, and manganese, yet watermelon seeds are higher in zinc, magnesium, fats, iron, copper, and protein.
Watermelon seeds' daily need coverage for zinc is 84% more.
Lotus seeds have 7 times more vitamin B6 than watermelon seeds. While lotus seeds have 0.629mg of vitamin B6, watermelon seeds have only 0.089mg.
The amount of saturated fat in lotus seeds is lower.

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

Infographic

Infographic link

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

Watermelon seeds

Contains more CalciumCalcium	+201.9%
Contains more PotassiumPotassium	+111.1%
Contains less SodiumSodium	-94.9%
Contains more ManganeseManganese	+43.6%

Contains more MagnesiumMagnesium	+145.2%
Contains more IronIron	+106.2%
Contains more CopperCopper	+96%
Contains more ZincZinc	+875.2%
Contains more PhosphorusPhosphorus	+20.6%

~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

Watermelon seeds

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%

Contains more Vitamin B3Vitamin B3

+121.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.145mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.166g	28.094g	180%
Zinc	1.05mg	10.24mg	84%
Magnesium	210mg	515mg	73%
Fats	1.97g	47.37g	70%
Iron	3.53mg	7.28mg	47%
Saturated fat	0.33g	9.779g	43%
Vitamin B6	0.629mg	0.089mg	42%
Vitamin B1	0.64mg	0.19mg	38%
Copper	0.35mg	0.686mg	37%
Manganese	2.318mg	1.614mg	31%
Protein	15.41g	28.33g	26%
Potassium	1368mg	648mg	21%
Phosphorus	626mg	755mg	18%
Monounsaturated fat	0.388g	7.407g	18%
Carbs	64.47g	15.31g	16%
Vitamin B3	1.6mg	3.55mg	12%
Folate	104µg	58µg	12%
Calories	332kcal	557kcal	11%
Calcium	163mg	54mg	11%
Vitamin B5	0.851mg	0.346mg	10%
Sodium	5mg	99mg	4%
Protein per 100 calories	4.6g	5.1g	N/A
Calories per 10 g protein	215kcal	197kcal	N/A
Weight per 100 calories	30g	18g	N/A
Unsaturated / Saturated Fat ratio	4.7	3.6	N/A
Net carbs	64.47g	15.31g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.15mg	0.145mg	0%
Tryptophan	0.221mg	0.39mg	0%
Threonine	0.747mg	1.112mg	0%
Isoleucine	0.765mg	1.342mg	0%
Leucine	1.215mg	2.149mg	0%
Lysine	0.985mg	0.887mg	0%
Methionine	0.267mg	0.834mg	0%
Phenylalanine	0.767mg	2.031mg	0%
Valine	0.991mg	1.556mg	0%
Histidine	0.43mg	0.775mg	0%