Nuts, coconut meat vs Seeds, lotus seeds
Nutrition comparison per 100 g serving
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Nuts, coconut meat wins in 14 out of 29 nutrient categories
Nuts, coconut meat: 14
vs
Seeds, lotus seeds: 12
(3 ties)
Overview
| Nutrient | Nuts, coconut meat | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Calories | 354 cal | 89 cal | |
| Protein | 3.3 g | 4.1 g | |
| Carbs | 15.2 g | 17.3 g | |
| Fat | 33.5 g | 0.5 g | |
| Fiber | 9 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, coconut meat | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Choline, total | 12.1 MG | 0 MG | |
| Folate, total | 26 UG | 28 UG | |
| Niacin | 0.5 MG | 0.4 MG | |
| Pantothenic acid | 0.3 MG | 0.2 MG | |
| Riboflavin | 0.0 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 3.3 MG | 0 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0.2 UG | 0 UG |
Minerals
| Mineral | Nuts, coconut meat | Seeds, lotus seeds | Winner |
|---|---|---|---|
| Calcium, Ca | 14 MG | 44 MG | |
| Copper, Cu | 0.4 MG | 0.1 MG | |
| Iron, Fe | 2.4 MG | 1.0 MG | |
| Magnesium, Mg | 32 MG | 56 MG | |
| Manganese, Mn | 1.5 MG | 0.6 MG | |
| Phosphorus, P | 113 MG | 168 MG | |
| Potassium, K | 356 MG | 367 MG | |
| Selenium, Se | 10.1 UG | 0 UG | |
| Sodium, Na | 20 MG | 1 MG | |
| Zinc, Zn | 1.1 MG | 0.3 MG |