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  6. Almond vs. Lotus seeds

Almond vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between Almond and Lotus seeds

  • Almond has more Vitamin B2, Copper, Zinc, and Magnesium, however, Lotus seeds has more Vitamin B6, Vitamin B1, Phosphorus, Potassium, and Folate.
  • Daily need coverage for Vitamin B2 from Almond is 76% higher.
  • Lotus seeds have 12 times less Saturated Fat than Almond. Almond has 3.802g of Saturated Fat, while Lotus seeds have 0.33g.

Food types used in this article are Nuts, almonds and Seeds, lotus seeds, dried.

Infographic

Almond vs Lotus seeds infographic
Infographic link

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.
Almond
Almond
7
:
3
Lotus seeds
Lotus seeds
Contains more Calcium +65%
Contains more Magnesium +28.6%
Contains less Sodium -80%
Contains more Zinc +197.1%
Contains more Copper +194.6%
Contains more Phosphorus +30.1%
Contains more Potassium +86.6%
Equal in Iron - 3.53
Equal in Manganese - 2.318
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Calcium +65%
Contains more Magnesium +28.6%
Contains less Sodium -80%
Contains more Zinc +197.1%
Contains more Copper +194.6%
Contains more Phosphorus +30.1%
Contains more Potassium +86.6%
Equal in Iron - 3.53
Equal in Manganese - 2.318

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.
Almond
Almond
4
:
5
Lotus seeds
Lotus seeds
Contains more Vitamin B2 +658.7%
Contains more Vitamin B3 +126.1%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +80.7%
Contains more Vitamin B6 +359.1%
Contains more Folate +136.4%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Lotus seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0%
Contains more Vitamin B2 +658.7%
Contains more Vitamin B3 +126.1%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +212.2%
Contains more Vitamin B5 +80.7%
Contains more Vitamin B6 +359.1%
Contains more Folate +136.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
2
:
3
Lotus seeds
Lotus seeds
Contains more Protein +37.2%
Contains more Fats +2434.5%
Contains more Carbs +199.2%
Contains more Water +221.1%
Contains more Other +34.8%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Lotus seeds
15% 2% 64% 14% 4%
Protein: 15.41 g
Fats: 1.97 g
Carbs: 64.47 g
Water: 14.16 g
Other: 3.99 g
Contains more Protein +37.2%
Contains more Fats +2434.5%
Contains more Carbs +199.2%
Contains more Water +221.1%
Contains more Other +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +8031.7%
Contains more Polyunsaturated fat +957.4%
Contains less Saturated Fat -91.3%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Contains more Monounsaturated Fat +8031.7%
Contains more Polyunsaturated fat +957.4%
Contains less Saturated Fat -91.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Lotus seeds
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Lotus seeds Opinion
Net carbs 9.05g 64.47g Lotus seeds
Protein 21.15g 15.41g Almond
Fats 49.93g 1.97g Almond
Carbs 21.55g 64.47g Lotus seeds
Calories 579kcal 332kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Lotus seeds
Fiber 12.5g Almond
Calcium 269mg 163mg Almond
Iron 3.71mg 3.53mg Almond
Magnesium 270mg 210mg Almond
Phosphorus 481mg 626mg Lotus seeds
Potassium 733mg 1368mg Lotus seeds
Sodium 1mg 5mg Almond
Zinc 3.12mg 1.05mg Almond
Copper 1.031mg 0.35mg Almond
Manganese 2.179mg 2.318mg Lotus seeds
Selenium 4.1µg Almond
Vitamin A 2IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 25.63mg Almond
Vitamin B1 0.205mg 0.64mg Lotus seeds
Vitamin B2 1.138mg 0.15mg Almond
Vitamin B3 3.618mg 1.6mg Almond
Vitamin B5 0.471mg 0.851mg Lotus seeds
Vitamin B6 0.137mg 0.629mg Lotus seeds
Folate 44µg 104µg Lotus seeds
Tryptophan 0.211mg 0.221mg Lotus seeds
Threonine 0.601mg 0.747mg Lotus seeds
Isoleucine 0.751mg 0.765mg Lotus seeds
Leucine 1.473mg 1.215mg Almond
Lysine 0.568mg 0.985mg Lotus seeds
Methionine 0.157mg 0.267mg Lotus seeds
Phenylalanine 1.132mg 0.767mg Almond
Valine 0.855mg 0.991mg Lotus seeds
Histidine 0.539mg 0.43mg Almond
Trans Fat 0.015g Lotus seeds
Saturated Fat 3.802g 0.33g Lotus seeds
Monounsaturated Fat 31.551g 0.388g Almond
Polyunsaturated fat 12.329g 1.166g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Lotus seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
82%
Almond
42%
Lotus seeds
Minerals Daily Need Coverage Score
142%
Almond
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.472g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $2.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.