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  6. Lotus seeds vs. Almond

Lotus seeds vs. Almond — In-Depth Nutrition Comparison

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The main differences between Lotus seeds and Almond

  • Lotus seeds have more Vitamin B6, Vitamin B1, Phosphorus, Potassium, and Folate, however, Almond have more Vitamin B2, Copper, Zinc, and Magnesium.
  • Daily need coverage for Vitamin B2 from Almond is 76% higher.
  • Almond has 5 times less Vitamin B6 than Lotus seeds. Lotus seeds have 0.629mg of Vitamin B6, while Almond has 0.137mg.
  • Lotus seeds are lower in Saturated Fat.

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

Infographic

Lotus seeds vs Almond 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.
Lotus seeds
Lotus seeds
3
:
7
Almond
Almond
Contains more Phosphorus +30.1%
Contains more Potassium +86.6%
Contains more Calcium +65%
Contains more Magnesium +28.6%
Contains less Sodium -80%
Contains more Zinc +197.1%
Contains more Copper +194.6%
Equal in Iron - 3.71
Equal in Manganese - 2.179
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Phosphorus +30.1%
Contains more Potassium +86.6%
Contains more Calcium +65%
Contains more Magnesium +28.6%
Contains less Sodium -80%
Contains more Zinc +197.1%
Contains more Copper +194.6%
Equal in Iron - 3.71
Equal in Manganese - 2.179

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.
Lotus seeds
Lotus seeds
5
:
4
Almond
Almond
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%
Contains more Vitamin B2 +658.7%
Contains more Vitamin B3 +126.1%
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%
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%
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%
Contains more Vitamin B2 +658.7%
Contains more Vitamin B3 +126.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
3
:
2
Almond
Almond
Contains more Carbs +199.2%
Contains more Water +221.1%
Contains more Other +34.8%
Contains more Protein +37.2%
Contains more Fats +2434.5%
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
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
Contains more Carbs +199.2%
Contains more Water +221.1%
Contains more Other +34.8%
Contains more Protein +37.2%
Contains more Fats +2434.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus seeds Almond
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 Lotus seeds Almond Opinion
Net carbs 64.47g 9.05g Lotus seeds
Protein 15.41g 21.15g Almond
Fats 1.97g 49.93g Almond
Carbs 64.47g 21.55g Lotus seeds
Calories 332kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Lotus seeds
Fiber 12.5g Almond
Calcium 163mg 269mg Almond
Iron 3.53mg 3.71mg Almond
Magnesium 210mg 270mg Almond
Phosphorus 626mg 481mg Lotus seeds
Potassium 1368mg 733mg Lotus seeds
Sodium 5mg 1mg Almond
Zinc 1.05mg 3.12mg Almond
Copper 0.35mg 1.031mg Almond
Manganese 2.318mg 2.179mg Lotus seeds
Selenium 4.1µg Almond
Vitamin A 50IU 2IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin E 25.63mg Almond
Vitamin B1 0.64mg 0.205mg Lotus seeds
Vitamin B2 0.15mg 1.138mg Almond
Vitamin B3 1.6mg 3.618mg Almond
Vitamin B5 0.851mg 0.471mg Lotus seeds
Vitamin B6 0.629mg 0.137mg Lotus seeds
Folate 104µg 44µg Lotus seeds
Tryptophan 0.221mg 0.211mg Lotus seeds
Threonine 0.747mg 0.601mg Lotus seeds
Isoleucine 0.765mg 0.751mg Lotus seeds
Leucine 1.215mg 1.473mg Almond
Lysine 0.985mg 0.568mg Lotus seeds
Methionine 0.267mg 0.157mg Lotus seeds
Phenylalanine 0.767mg 1.132mg Almond
Valine 0.991mg 0.855mg Lotus seeds
Histidine 0.43mg 0.539mg Almond
Trans Fat 0.015g Lotus seeds
Saturated Fat 0.33g 3.802g Lotus seeds
Monounsaturated Fat 0.388g 31.551g Almond
Polyunsaturated fat 1.166g 12.329g 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
Lotus seeds Almond
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
42%
Lotus seeds
82%
Almond
Minerals Daily Need Coverage Score
117%
Lotus seeds
142%
Almond

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