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  6. Cashew butter vs. Lotus seeds

Cashew butter vs. Lotus seeds — In-Depth Nutrition Comparison

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Differences between Cashew butter and Lotus seeds

  • Cashew butter has more Copper, Zinc, and Iron, while Lotus seeds has more Vitamin B1, Phosphorus, Vitamin B6, Potassium, and Folate.
  • Cashew butter's daily need coverage for Copper is 156% higher.
  • Lotus seeds contain 59 times less Sodium than Cashew butter. Cashew butter contains 295mg of Sodium, while Lotus seeds contain 5mg.

The food types used in this comparison are Nuts, cashew butter, plain, with salt added and Seeds, lotus seeds, dried.

Infographic

Cashew butter 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.
Cashew butter
Cashew butter
4
:
6
Lotus seeds
Lotus seeds
Contains more Iron +39.1%
Contains more Zinc +321.9%
Contains more Copper +402.3%
Contains more Calcium +167.2%
Contains more Phosphorus +61.3%
Contains more Potassium +206%
Contains less Sodium -98.3%
Equal in Magnesium - 210
Cashew butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Iron +39.1%
Contains more Zinc +321.9%
Contains more Copper +402.3%
Contains more Calcium +167.2%
Contains more Phosphorus +61.3%
Contains more Potassium +206%
Contains less Sodium -98.3%
Equal in Magnesium - 210

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.
Cashew butter
Cashew butter
3
:
6
Lotus seeds
Lotus seeds
Contains more Vitamin A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +209.9%
Contains more Folate +89.1%
Equal in Vitamin B2 - 0.15
Cashew butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 76%
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 A +∞%
Contains more Vitamin B1 +305.1%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +209.9%
Contains more Folate +89.1%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew butter
Cashew butter
1
:
4
Lotus seeds
Lotus seeds
Contains more Fats +2591.9%
Contains more Protein +27.1%
Contains more Carbs +112.8%
Contains more Water +505.1%
Contains more Other +80.5%
Cashew butter
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 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 Fats +2591.9%
Contains more Protein +27.1%
Contains more Carbs +112.8%
Contains more Water +505.1%
Contains more Other +80.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew butter
Cashew butter
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +6783.8%
Contains more Polyunsaturated fat +1046.7%
Contains less Saturated Fat -96.9%
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 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 +6783.8%
Contains more Polyunsaturated fat +1046.7%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Lotus seeds Opinion
Net carbs 27.3g 64.47g Lotus seeds
Protein 12.12g 15.41g Lotus seeds
Fats 53.03g 1.97g Cashew butter
Carbs 30.3g 64.47g Lotus seeds
Calories 609kcal 332kcal Cashew butter
Sugar 9.09g Lotus seeds
Fiber 3g Cashew butter
Calcium 61mg 163mg Lotus seeds
Iron 4.91mg 3.53mg Cashew butter
Magnesium 206mg 210mg Lotus seeds
Phosphorus 388mg 626mg Lotus seeds
Potassium 447mg 1368mg Lotus seeds
Sodium 295mg 5mg Lotus seeds
Zinc 4.43mg 1.05mg Cashew butter
Copper 1.758mg 0.35mg Cashew butter
Manganese 2.318mg Lotus seeds
Selenium 9.3µg Cashew butter
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 5.08mg Cashew butter
Vitamin B1 0.158mg 0.64mg Lotus seeds
Vitamin B2 0.159mg 0.15mg Cashew butter
Vitamin B3 1.108mg 1.6mg Lotus seeds
Vitamin B5 0.851mg Lotus seeds
Vitamin B6 0.203mg 0.629mg Lotus seeds
Folate 55µg 104µg Lotus seeds
Vitamin K 30.3µg Cashew butter
Tryptophan 0.162mg 0.221mg Lotus seeds
Threonine 0.388mg 0.747mg Lotus seeds
Isoleucine 0.445mg 0.765mg Lotus seeds
Leucine 0.831mg 1.215mg Lotus seeds
Lysine 0.523mg 0.985mg Lotus seeds
Methionine 0.204mg 0.267mg Lotus seeds
Phenylalanine 0.537mg 0.767mg Lotus seeds
Valine 0.617mg 0.991mg Lotus seeds
Histidine 0.257mg 0.43mg Lotus seeds
Saturated Fat 10.606g 0.33g Lotus seeds
Monounsaturated Fat 26.709g 0.388g Cashew butter
Polyunsaturated fat 13.371g 1.166g Cashew butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter 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
30%
Cashew butter
42%
Lotus seeds
Minerals Daily Need Coverage Score
135%
Cashew butter
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 290mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 10.276g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter 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.

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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.