Seeds, lotus seeds vs Nuts, walnuts
Nutrition comparison per 100 g serving
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Seeds, lotus seeds wins in 14 out of 29 nutrient categories
Seeds, lotus seeds: 14
vs
Nuts, walnuts: 12
(3 ties)
Overview
| Nutrient | Seeds, lotus seeds | Nuts, walnuts | Winner |
|---|---|---|---|
| Calories | 332 cal | 643 cal | |
| Protein | 15.4 g | 14.3 g | |
| Carbs | 64.5 g | 17.9 g | |
| Fat | 2.0 g | 60.7 g | |
| Fiber | 0 g | 7.1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, lotus seeds | Nuts, walnuts | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 38 MG | |
| Folate, total | 104 UG | 91 UG | |
| Niacin | 1.6 MG | 2.2 MG | |
| Pantothenic acid | 0.9 MG | 0 MG | |
| Riboflavin | 0.2 MG | 0.3 MG | |
| Thiamin | 0.6 MG | 0.5 MG | |
| Vitamin A, RAE | 3 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.6 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 1.4 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.9 MG | |
| Vitamin K (phylloquinone) | 0 UG | 3.3 UG |
Minerals
| Mineral | Seeds, lotus seeds | Nuts, walnuts | Winner |
|---|---|---|---|
| Calcium, Ca | 163 MG | 71 MG | |
| Copper, Cu | 0.4 MG | 1.5 MG | |
| Iron, Fe | 3.5 MG | 2.6 MG | |
| Magnesium, Mg | 210 MG | 151 MG | |
| Manganese, Mn | 2.3 MG | 0 MG | |
| Phosphorus, P | 626 MG | 329 MG | |
| Potassium, K | 1,368 MG | 459 MG | |
| Selenium, Se | 0 UG | 5 UG | |
| Sodium, Na | 5 MG | 643 MG | |
| Zinc, Zn | 1.1 MG | 3.0 MG |