Nuts, cashew nuts vs Seeds, lotus seeds
Nutrition comparison per 100 g serving
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Nuts, cashew nuts wins in 16 out of 29 nutrient categories
Nuts, cashew nuts: 16
vs
Seeds, lotus seeds: 10
(3 ties)
Overview
| Nutrient | Nuts, cashew nuts | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Calories | 580 cal | 332 cal | |
| Protein | 16.8 g | 15.4 g | |
| Carbs | 29.9 g | 64.5 g | |
| Fat | 47.8 g | 2.0 g | |
| Fiber | 3.3 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, cashew nuts | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Choline, total | 61 MG | 0 MG | |
| Folate, total | 25 UG | 104 UG | |
| Niacin | 1.7 MG | 1.6 MG | |
| Pantothenic acid | 0.9 MG | 0.9 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.4 MG | 0.6 MG | |
| Vitamin A, RAE | 0 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.6 MG | |
| Vitamin C, total ascorbic acid | 0.3 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.9 MG | 0 MG | |
| Vitamin K (phylloquinone) | 34.7 UG | 0 UG |
Minerals
| Mineral | Nuts, cashew nuts | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 43 MG | 163 MG | |
| Copper, Cu | 2.0 MG | 0.4 MG | |
| Iron, Fe | 6.1 MG | 3.5 MG | |
| Magnesium, Mg | 273 MG | 210 MG | |
| Manganese, Mn | 1.7 MG | 2.3 MG | |
| Phosphorus, P | 531 MG | 626 MG | |
| Potassium, K | 632 MG | 1,368 MG | |
| Selenium, Se | 20.3 UG | 0 UG | |
| Sodium, Na | 13 MG | 5 MG | |
| Zinc, Zn | 5.4 MG | 1.1 MG |