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

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Significant differences between mixed nuts and lotus seeds

Mixed nuts have more fats, copper, vitamin B3, and zinc; however, lotus seeds are richer in vitamin B1, phosphorus, potassium, vitamin B6, and carbs.
Mixed nuts cover your daily fats needs 80% more than lotus seeds.
Lotus seeds have 26 times less saturated fat than mixed nuts. Mixed nuts have 8.711g of saturated fat, while lotus seeds have 0.33g.
Lotus seeds have a higher glycemic index. The glycemic index of lotus seeds is 45, while the glycemic index of mixed nuts is 24.

Specific food types used in this comparison are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, lotus seeds, dried.

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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.

Mixed nuts

Lotus seeds

Contains more CopperCopper	+159.1%
Contains more ZincZinc	+220%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+39.3%
Contains more PotassiumPotassium	+116.5%
Contains more IronIron	+35.2%
Contains more PhosphorusPhosphorus	+37.3%
Contains more ManganeseManganese	+13.6%

~equal in Magnesium ~210mg

~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.

Mixed nuts

Lotus seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+30.7%
Contains more Vitamin B3Vitamin B3	+381.8%
Contains more Vitamin B5Vitamin B5	+34%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+238.6%
Contains more Vitamin B6Vitamin B6	+78.7%
Contains more FolateFolate	+25.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	14.612g	1.166g	90%
Omega-6 (Linoleic acid)	14.455g		85%
Fats	53.95g	1.97g	80%
Monounsaturated fat	28.488g	0.388g	70%
Copper	0.907mg	0.35mg	62%
Selenium	33.9µg		62%
Vitamin E	7.82mg		52%
Vitamin B1	0.189mg	0.64mg	38%
Vitamin B3	7.709mg	1.6mg	38%
Saturated fat	8.711g	0.33g	38%
Fiber	7g		28%
Phosphorus	456mg	626mg	24%
Potassium	632mg	1368mg	22%
Zinc	3.36mg	1.05mg	21%
Vitamin B6	0.352mg	0.629mg	21%
Calories	607kcal	332kcal	14%
Carbs	21.05g	64.47g	14%
Iron	2.61mg	3.53mg	12%
Manganese	2.04mg	2.318mg	12%
Protein	20.04g	15.41g	9%
Choline	52mg		9%
Vitamin B5	1.14mg	0.851mg	6%
Magnesium	229mg	210mg	5%
Calcium	117mg	163mg	5%
Vitamin K	5.7µg		5%
Folate	83µg	104µg	5%
Omega-3 (ALA)	0.082g		5%
Vitamin B2	0.196mg	0.15mg	4%
Starch	4.2g		2%
Vitamin C	0.5mg	0mg	1%
Protein per 100 calories	3.3g	4.6g	N/A
Calories per 10 g protein	303kcal	215kcal	N/A
Weight per 100 calories	16g	30g	N/A
Unsaturated / Saturated Fat ratio	4.9	4.7	N/A
Net carbs	14.05g	64.47g	N/A
Sugar	4.15g		N/A
Sodium	5mg	5mg	0%
Vitamin A	0µg	3µg	0%
Trans fat	0.055g		N/A
Tryptophan	0.22mg	0.221mg	0%
Threonine	0.703mg	0.747mg	0%
Isoleucine	0.826mg	0.765mg	0%
Leucine	1.656mg	1.215mg	0%
Lysine	0.782mg	0.985mg	0%
Methionine	0.283mg	0.267mg	0%
Phenylalanine	1.182mg	0.767mg	0%
Valine	1.001mg	0.991mg	0%
Histidine	0.572mg	0.43mg	0%
Omega-3 (EPA)	0.005g		N/A
Omega-6 (Eicosadienoic acid)	0.013g		N/A