Almond paste vs. Lotus seeds — In-Depth Nutrition Comparison
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The main differences between Almond paste and Lotus seeds
- Almond paste has more Vitamin B2, and Copper, however, Lotus seeds has more Manganese, Phosphorus, Vitamin B1, Vitamin B6, Potassium, Iron, Magnesium, and Vitamin B5.
- Daily need coverage for Manganese from Lotus seeds is 64% higher.
- Lotus seeds have 3 times less Vitamin B2 than Almond paste. Almond paste has 0.414mg of Vitamin B2, while Lotus seeds have 0.15mg.
Food types used in this article are Nuts, almond paste and Seeds, lotus seeds, dried.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Zinc
+41%
Contains
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Copper
+29.7%
Contains
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Iron
+120.6%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+142.6%
Contains
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Potassium
+335.7%
Contains
less
Sodium
-44.4%
Contains
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Manganese
+170.8%
Equal in Calcium - 163
Contains
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Zinc
+41%
Contains
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Copper
+29.7%
Contains
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Iron
+120.6%
Contains
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Magnesium
+61.5%
Contains
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Phosphorus
+142.6%
Contains
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Potassium
+335.7%
Contains
less
Sodium
-44.4%
Contains
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Manganese
+170.8%
Equal in Calcium - 163
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin C
+∞%
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Vitamin B2
+176%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+680.5%
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Vitamin B3
+12.5%
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Vitamin B5
+653.1%
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Vitamin B6
+1647.2%
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Folate
+42.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B2
+176%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+680.5%
Contains
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Vitamin B3
+12.5%
Contains
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Vitamin B5
+653.1%
Contains
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Vitamin B6
+1647.2%
Contains
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Folate
+42.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+1308.1%
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Protein
+71.2%
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Carbs
+34.8%
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Other
+191.2%
Equal in Water - 14.16
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
Contains
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Fats
+1308.1%
Contains
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Protein
+71.2%
Contains
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Carbs
+34.8%
Contains
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Other
+191.2%
Equal in Water - 14.16
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+4542.3%
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Polyunsaturated fat
+399.2%
Contains
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Saturated Fat
-87.4%
Saturated Fat:
2.629 g
Monounsaturated Fat:
18.012 g
Polyunsaturated fat:
5.821 g
Saturated Fat:
0.33 g
Monounsaturated Fat:
0.388 g
Polyunsaturated fat:
1.166 g
Contains
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Monounsaturated Fat
+4542.3%
Contains
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Polyunsaturated fat
+399.2%
Contains
less
Saturated Fat
-87.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 43.01g | 64.47g |
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| Protein | 9g | 15.41g |
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| Fats | 27.74g | 1.97g |
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| Carbs | 47.81g | 64.47g |
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| Calories | 458kcal | 332kcal |
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| Sugar | 36.25g |
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| Fiber | 4.8g |
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| Calcium | 172mg | 163mg |
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| Iron | 1.6mg | 3.53mg |
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| Magnesium | 130mg | 210mg |
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| Phosphorus | 258mg | 626mg |
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| Potassium | 314mg | 1368mg |
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| Sodium | 9mg | 5mg |
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| Zinc | 1.48mg | 1.05mg |
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| Copper | 0.454mg | 0.35mg |
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| Manganese | 0.856mg | 2.318mg |
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| Selenium | 4.2µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 13.54mg |
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| Vitamin C | 0.1mg | 0mg |
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| Vitamin B1 | 0.082mg | 0.64mg |
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| Vitamin B2 | 0.414mg | 0.15mg |
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| Vitamin B3 | 1.422mg | 1.6mg |
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| Vitamin B5 | 0.113mg | 0.851mg |
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| Vitamin B6 | 0.036mg | 0.629mg |
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| Folate | 73µg | 104µg |
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| Tryptophan | 0.221mg |
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| Threonine | 0.747mg |
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| Isoleucine | 0.765mg |
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| Leucine | 1.215mg |
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| Lysine | 0.985mg |
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| Methionine | 0.267mg |
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| Phenylalanine | 0.767mg |
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| Valine | 0.991mg |
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| Histidine | 0.43mg |
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| Saturated Fat | 2.629g | 0.33g |
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| Monounsaturated Fat | 18.012g | 0.388g |
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| Polyunsaturated fat | 5.821g | 1.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
42%
Minerals Daily Need Coverage Score
67%
117%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 2.299g)
Which food is lower in glycemic index?
Almond paste is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.