Walnut vs. Lotus seeds — In-Depth Nutrition Comparison

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How are walnut and lotus seeds different?

Walnut is richer in copper, fats, manganese, and zinc, while lotus seeds are higher in phosphorus, potassium, vitamin B1, carbs, and magnesium.
Walnut covers your daily need for copper 137% more than lotus seeds.
Walnut contains 33 times more fats than lotus seeds. Walnut contains 65.21g of fats, while lotus seeds contain 1.97g.
Lotus seeds are lower in saturated fat.
Lotus seeds have a higher glycemic index (45) than walnut (0).

Nuts, walnuts, english and Seeds, lotus seeds, dried types were used in this article.

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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.

Walnut

Lotus seeds

Contains more CopperCopper	+353.1%
Contains more ZincZinc	+194.3%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+47.3%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+32.9%
Contains more CalciumCalcium	+66.3%
Contains more PotassiumPotassium	+210.2%
Contains more IronIron	+21.3%
Contains more PhosphorusPhosphorus	+80.9%

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.

Walnut

Lotus seeds

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

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin B1Vitamin B1	+87.7%
Contains more Vitamin B3Vitamin B3	+42.2%
Contains more Vitamin B5Vitamin B5	+49.3%
Contains more Vitamin B6Vitamin B6	+17.1%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~104µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	1.166g	307%
Copper	1.586mg	0.35mg	137%
Fats	65.21g	1.97g	97%
Manganese	3.414mg	2.318mg	48%
Phosphorus	346mg	626mg	40%
Potassium	441mg	1368mg	27%
Fiber	6.7g		27%
Saturated fat	6.126g	0.33g	26%
Vitamin B1	0.341mg	0.64mg	25%
Monounsaturated fat	8.933g	0.388g	21%
Zinc	3.09mg	1.05mg	19%
Carbs	13.71g	64.47g	17%
Calories	654kcal	332kcal	16%
Magnesium	158mg	210mg	12%
Selenium	4.9µg		9%
Iron	2.91mg	3.53mg	8%
Calcium	98mg	163mg	7%
Vitamin B6	0.537mg	0.629mg	7%
Choline	39.2mg		7%
Vitamin B5	0.57mg	0.851mg	6%
Vitamin E	0.7mg		5%
Vitamin B3	1.125mg	1.6mg	3%
Vitamin K	2.7µg		2%
Folate	98µg	104µg	2%
Vitamin C	1.3mg	0mg	1%
Protein	15.23g	15.41g	0%
Protein per 100 calories	2.3g	4.6g	N/A
Calories per 10 g protein	429kcal	215kcal	N/A
Weight per 100 calories	15g	30g	N/A
Unsaturated / Saturated Fat ratio	9.2	4.7	N/A
Net carbs	7.01g	64.47g	N/A
Sugar	2.61g		N/A
Starch	0.06g		0%
Sodium	2mg	5mg	0%
Vitamin A	1µg	3µg	0%
Vitamin B2	0.15mg	0.15mg	0%
Tryptophan	0.17mg	0.221mg	0%
Threonine	0.596mg	0.747mg	0%
Isoleucine	0.625mg	0.765mg	0%
Leucine	1.17mg	1.215mg	0%
Lysine	0.424mg	0.985mg	0%
Methionine	0.236mg	0.267mg	0%
Phenylalanine	0.711mg	0.767mg	0%
Valine	0.753mg	0.991mg	0%
Histidine	0.391mg	0.43mg	0%
Fructose	0.09g		0%