Lets compare vitamin content per 5 ounces of Lotus Seeds vs Squash Seed Kernels:
Dried Lotus Seeds have 2.3 times more Vitamin B1, 4.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B3 and more Vitamin C than Dried Lotus Seeds.
Both Dried Lotus Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Lotus Seeds vs Squash Seed Kernels:
Dried Lotus Seeds have 3.5 times more Calcium and 1.7 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus and 7.4 times more Zinc than Dried Lotus Seeds.
Comparison of macro-nutrients per 5 ounces:
Dried Lotus Seeds have 6 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
While Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 24.9 times more Fat, 26.2 times more Saturated Fat, 19.5 times more Omega 6 and 2 times more Protein than Dried Lotus Seeds.
Both Dried Lotus Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Omega 3 per 5 oz.
Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.