Seeds, lotus seeds vs Nuts, pine nuts
Nutrition comparison per 100 g serving
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It's a tie — both foods score equally across 25 nutrient categories
Seeds, lotus seeds: 11
vs
Nuts, pine nuts: 11
(3 ties)
Overview
| Nutrient | Seeds, lotus seeds | Nuts, pine nuts | Winner |
|---|---|---|---|
| Calories | 332 cal | 629 cal | |
| Protein | 15.4 g | 11.6 g | |
| Carbs | 64.5 g | 19.3 g | |
| Fat | 2.0 g | 61.0 g | |
| Fiber | 0 g | 10.7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, lotus seeds | Nuts, pine nuts | Winner |
|---|---|---|---|
| Folate, total | 104 UG | 58 UG | |
| Niacin | 1.6 MG | 4.4 MG | |
| Pantothenic acid | 0.9 MG | 0.2 MG | |
| Riboflavin | 0.2 MG | 0.2 MG | |
| Thiamin | 0.6 MG | 1.2 MG | |
| Vitamin A, RAE | 3 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Seeds, lotus seeds | Nuts, pine nuts | Winner |
|---|---|---|---|
| Calcium, Ca | 163 MG | 8 MG | |
| Copper, Cu | 0.4 MG | 1.0 MG | |
| Iron, Fe | 3.5 MG | 3.1 MG | |
| Magnesium, Mg | 210 MG | 234 MG | |
| Manganese, Mn | 2.3 MG | 4.3 MG | |
| Phosphorus, P | 626 MG | 35 MG | |
| Potassium, K | 1,368 MG | 628 MG | |
| Sodium, Na | 5 MG | 72 MG | |
| Zinc, Zn | 1.1 MG | 4.3 MG |