Comparing Nutrients in 100 calories Squash Seed KernelsVS Lotus Seeds
Weight per 100 calories
Squash Seed Kernels
18g
Lotus Seeds
30g
Squash Seed Kernels have 1.7 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Dried Lotus Seeds having high energy density.
Discover which food has more nutrients per 100 calories - Squash Seed Kernels or Lotus Seeds?
Squash Seed Kernels VS Lotus Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Squash Seed Kernels or Lotus Seeds?
Lets compare vitamin content per 100 calories of Squash Seed Kernels vs Lotus Seeds:
100 calories of Squash Seed Kernels have 1.9 times more Vitamin B3 than Lotus Seeds.
While 100 kcal of Dried Lotus Seeds contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B5, 7.4 times more Vitamin B6 and 3 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6
Both Dried Pumpkin And Squash Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Squash Seed Kernels vs Lotus Seeds:
100 calories of Squash Seed Kernels have 2.3 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium and 4.4 times more Zinc than Lotus Seeds.
While 100 kcal of Dried Lotus Seeds contain 6 times more Calcium and 2.8 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
Both Squash Seed Kernels and Lotus Seeds contain similar levels of Manganese and Phosphorus per 100 calories.
100 calories of Squash Seed Kernels lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Squash Seed Kernels have 14.8 times more Fat, 15.6 times more Saturated Fat and 11.6 times more Omega 6 than Lotus Seeds.
While 100 kcal of Dried Lotus Seeds contain 10.1 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
Both Squash Seed Kernels and Lotus Seeds offer comparable quantities of Energy and Protein per 100 calories.
100 calories of Squash Seed Kernels provide inadequate amounts of Carbohydrate
100 calories of Lotus Seeds provide inadequate amounts of Omega 6
Both Dried Pumpkin And Squash Seed Kernels as well as Dried Lotus Seeds provide inadequate amounts of Omega 3 in 100 calories.