Pecan vs. Lotus seeds — In-Depth Nutrition Comparison

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A recap on the differences between pecan and lotus seeds

Pecan has more fats, manganese, copper, and zinc; however, lotus seeds are higher in phosphorus, vitamin B6, potassium, magnesium, and folate.
Pecan covers your daily fats needs 108% more than lotus seeds.
Lotus seeds contain 19 times less saturated fat than pecan. Pecan contains 6.18g of saturated fat, while lotus seeds contain 0.33g.
The glycemic index of lotus seeds is higher.

Food varieties used in this article are Nuts, pecans 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.

Pecan

Lotus seeds

Contains more CopperCopper	+242.9%
Contains more ZincZinc	+331.4%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+94.1%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+73.6%
Contains more CalciumCalcium	+132.9%
Contains more PotassiumPotassium	+233.7%
Contains more IronIron	+39.5%
Contains more PhosphorusPhosphorus	+126%

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.

Pecan

Lotus seeds

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

Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B3Vitamin B3	+37.1%
Contains more Vitamin B6Vitamin B6	+199.5%
Contains more FolateFolate	+372.7%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B1 ~0.64mg

~equal in Vitamin B5 ~0.851mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	21.614g	1.166g	136%
Fats	71.97g	1.97g	108%
Monounsaturated fat	40.801g	0.388g	101%
Manganese	4.5mg	2.318mg	95%
Copper	1.2mg	0.35mg	94%
Phosphorus	277mg	626mg	50%
Fiber	9.6g		38%
Zinc	4.53mg	1.05mg	32%
Vitamin B6	0.21mg	0.629mg	32%
Potassium	410mg	1368mg	28%
Saturated fat	6.18g	0.33g	27%
Magnesium	121mg	210mg	21%
Folate	22µg	104µg	21%
Calories	691kcal	332kcal	18%
Carbs	13.86g	64.47g	17%
Iron	2.53mg	3.53mg	13%
Protein	9.17g	15.41g	12%
Calcium	70mg	163mg	9%
Vitamin E	1.4mg		9%
Selenium	3.8µg		7%
Choline	40.5mg		7%
Vitamin B3	1.167mg	1.6mg	3%
Vitamin K	3.5µg		3%
Vitamin B1	0.66mg	0.64mg	2%
Vitamin B2	0.13mg	0.15mg	2%
Vitamin C	1.1mg	0mg	1%
Protein per 100 calories	1.3g	4.6g	N/A
Calories per 10 g protein	754kcal	215kcal	N/A
Weight per 100 calories	14g	30g	N/A
Unsaturated / Saturated Fat ratio	10	4.7	N/A
Net carbs	4.26g	64.47g	N/A
Sugar	3.97g		N/A
Starch	0.46g		0%
Sodium	0mg	5mg	0%
Vitamin A	3µg	3µg	0%
Vitamin B5	0.863mg	0.851mg	0%
Tryptophan	0.093mg	0.221mg	0%
Threonine	0.306mg	0.747mg	0%
Isoleucine	0.336mg	0.765mg	0%
Leucine	0.598mg	1.215mg	0%
Lysine	0.287mg	0.985mg	0%
Methionine	0.183mg	0.267mg	0%
Phenylalanine	0.426mg	0.767mg	0%
Valine	0.411mg	0.991mg	0%
Histidine	0.262mg	0.43mg	0%
Fructose	0.04g		0%