Pistachio vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between pistachios and lotus seeds

Pistachios have more copper, vitamin B6, fats, and vitamin B1; however, lotus seeds have more manganese, magnesium, phosphorus, folate, and carbs.
Daily need coverage for copper for pistachios is 106% higher.
Lotus seeds have 23 times less fats than pistachios. Pistachios have 45.32g of fats, while lotus seeds have 1.97g.
Lotus seeds are lower in saturated fat.
Lotus seeds have a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw 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.

Pistachio

Lotus seeds

Contains more CopperCopper	+271.4%
Contains more ZincZinc	+109.5%
Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+73.6%
Contains more CalciumCalcium	+55.2%
Contains more PotassiumPotassium	+33.5%
Contains more PhosphorusPhosphorus	+27.8%
Contains more ManganeseManganese	+93.2%

~equal in Iron ~3.53mg

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.

Pistachio

Lotus seeds

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+766.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+35.9%
Contains more Vitamin B6Vitamin B6	+170.3%

Contains more Vitamin B3Vitamin B3	+23.1%
Contains more Vitamin B5Vitamin B5	+63.7%
Contains more FolateFolate	+103.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.3mg	0.35mg	106%
Polyunsaturated fat	14.38g	1.166g	88%
Omega-6 (Linoleic acid)	14.091g		83%
Vitamin B6	1.7mg	0.629mg	82%
Fats	45.32g	1.97g	67%
Monounsaturated fat	23.257g	0.388g	57%
Manganese	1.2mg	2.318mg	49%
Fiber	10.6g		42%
Saturated fat	5.907g	0.33g	25%
Magnesium	121mg	210mg	21%
Phosphorus	490mg	626mg	19%
Vitamin E	2.86mg		19%
Vitamin B1	0.87mg	0.64mg	19%
Selenium	7µg		13%
Folate	51µg	104µg	13%
Carbs	27.17g	64.47g	12%
Calories	560kcal	332kcal	11%
Protein	20.16g	15.41g	10%
Potassium	1025mg	1368mg	10%
Zinc	2.2mg	1.05mg	10%
Vitamin B5	0.52mg	0.851mg	7%
Vitamin C	5.6mg	0mg	6%
Calcium	105mg	163mg	6%
Iron	3.92mg	3.53mg	5%
Vitamin A	26µg	3µg	3%
Vitamin B3	1.3mg	1.6mg	2%
Starch	1.67g		1%
Vitamin B2	0.16mg	0.15mg	1%
Protein per 100 calories	3.6g	4.6g	N/A
Calories per 10 g protein	278kcal	215kcal	N/A
Weight per 100 calories	18g	30g	N/A
Unsaturated / Saturated Fat ratio	6.4	4.7	N/A
Net carbs	16.57g	64.47g	N/A
Sugar	7.66g		N/A
Sodium	1mg	5mg	0%
Tryptophan	0.251mg	0.221mg	0%
Threonine	0.684mg	0.747mg	0%
Isoleucine	0.917mg	0.765mg	0%
Leucine	1.604mg	1.215mg	0%
Lysine	1.138mg	0.985mg	0%
Methionine	0.36mg	0.267mg	0%
Phenylalanine	1.092mg	0.767mg	0%
Valine	1.249mg	0.991mg	0%
Histidine	0.512mg	0.43mg	0%
Fructose	0.24g		0%