Hazelnut vs. Lotus seeds — In-Depth Nutrition Comparison

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Summary of differences between hazelnut and lotus seeds

Hazelnut has more manganese, copper, fats, iron, and zinc, while lotus seeds have more phosphorus, potassium, carbs, and magnesium.
Hazelnut covers your daily need for manganese 168% more than lotus seeds.
Hazelnut contains 31 times more fats than lotus seeds. While hazelnut contains 60.75g of fats, lotus seeds contain only 1.97g.
The amount of saturated fat in lotus seeds is lower.
Hazelnut has a lower glycemic index. The glycemic index of hazelnut is 15, while the glycemic index of lotus seeds is 45.

These are the specific foods used in this comparison Nuts, hazelnuts or filberts 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.

Hazelnut

Lotus seeds

Contains more IronIron	+33.1%
Contains more CopperCopper	+392.9%
Contains more ZincZinc	+133.3%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+166.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+28.8%
Contains more CalciumCalcium	+43%
Contains more PotassiumPotassium	+101.2%
Contains more PhosphorusPhosphorus	+115.9%

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.

Hazelnut

Lotus seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+12.5%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B2Vitamin B2	+32.7%
Contains more Vitamin B6Vitamin B6	+11.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.64mg

~equal in Vitamin B5 ~0.851mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~104µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	6.175mg	2.318mg	168%
Copper	1.725mg	0.35mg	153%
Monounsaturated fat	45.652g	0.388g	113%
Vitamin E	15.03mg		100%
Fats	60.75g	1.97g	90%
Phosphorus	290mg	626mg	48%
Polyunsaturated fat	7.92g	1.166g	45%
Fiber	9.7g		39%
Potassium	680mg	1368mg	20%
Saturated fat	4.464g	0.33g	19%
Carbs	16.7g	64.47g	16%
Calories	628kcal	332kcal	15%
Iron	4.7mg	3.53mg	15%
Zinc	2.45mg	1.05mg	13%
Vitamin K	14.2µg		12%
Magnesium	163mg	210mg	11%
Choline	45.6mg		8%
Vitamin C	6.3mg	0mg	7%
Calcium	114mg	163mg	5%
Vitamin B6	0.563mg	0.629mg	5%
Selenium	2.4µg		4%
Vitamin B2	0.113mg	0.15mg	3%
Folate	113µg	104µg	2%
Protein	14.95g	15.41g	1%
Vitamin B3	1.8mg	1.6mg	1%
Vitamin B5	0.918mg	0.851mg	1%
Protein per 100 calories	2.4g	4.6g	N/A
Calories per 10 g protein	420kcal	215kcal	N/A
Weight per 100 calories	16g	30g	N/A
Unsaturated / Saturated Fat ratio	12	4.7	N/A
Net carbs	7g	64.47g	N/A
Sugar	4.34g		N/A
Starch	0.48g		0%
Sodium	0mg	5mg	0%
Vitamin A	1µg	3µg	0%
Vitamin B1	0.643mg	0.64mg	0%
Tryptophan	0.193mg	0.221mg	0%
Threonine	0.497mg	0.747mg	0%
Isoleucine	0.545mg	0.765mg	0%
Leucine	1.063mg	1.215mg	0%
Lysine	0.42mg	0.985mg	0%
Methionine	0.221mg	0.267mg	0%
Phenylalanine	0.663mg	0.767mg	0%
Valine	0.701mg	0.991mg	0%
Histidine	0.432mg	0.43mg	0%
Fructose	0.07g		0%