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  6. Lotus seeds vs. Almond butter

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

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How are Lotus seeds and Almond butter different?

  • Lotus seeds are richer in Vitamin B1, Vitamin B6, Potassium, and Phosphorus, while Almond butter is higher in Copper, Vitamin B2, Zinc, Calcium, and Magnesium.
  • Almond butter covers your daily need of Copper 65% more than Lotus seeds.
  • Lotus seeds contain 16 times more Vitamin B1 than Almond butter. Lotus seeds contain 0.64mg of Vitamin B1, while Almond butter contains 0.041mg.
  • Lotus seeds are lower in Saturated Fat.

Seeds, lotus seeds, dried and Nuts, almond butter, plain, without salt added types were used in this article.

Infographic

Lotus seeds vs Almond butter 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
5
:
5
Almond butter
Almond butter
Contains more Phosphorus +23.2%
Contains more Potassium +82.9%
Contains less Sodium -28.6%
Contains more Calcium +112.9%
Contains more Magnesium +32.9%
Contains more Zinc +213.3%
Contains more Copper +166.9%
Equal in Iron - 3.49
Equal in Manganese - 2.131
Lotus seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Phosphorus +23.2%
Contains more Potassium +82.9%
Contains less Sodium -28.6%
Contains more Calcium +112.9%
Contains more Magnesium +32.9%
Contains more Zinc +213.3%
Contains more Copper +166.9%
Equal in Iron - 3.49
Equal in Manganese - 2.131

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 butter
Almond butter
Contains more Vitamin A +4900%
Contains more Vitamin B1 +1461%
Contains more Vitamin B5 +167.6%
Contains more Vitamin B6 +510.7%
Contains more Folate +96.2%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +97.2%
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 butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +4900%
Contains more Vitamin B1 +1461%
Contains more Vitamin B5 +167.6%
Contains more Vitamin B6 +510.7%
Contains more Folate +96.2%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +97.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
3
:
2
Almond butter
Almond butter
Contains more Carbs +242.6%
Contains more Water +763.4%
Contains more Other +29.5%
Contains more Protein +36%
Contains more Fats +2717.3%
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 butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Carbs +242.6%
Contains more Water +763.4%
Contains more Other +29.5%
Contains more Protein +36%
Contains more Fats +2717.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +8262.1%
Contains more Polyunsaturated fat +1067.5%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +8262.1%
Contains more Polyunsaturated fat +1067.5%

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 butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 butter Opinion
Net carbs 64.47g 8.52g Lotus seeds
Protein 15.41g 20.96g Almond butter
Fats 1.97g 55.5g Almond butter
Carbs 64.47g 18.82g Lotus seeds
Calories 332kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Lotus seeds
Fiber 10.3g Almond butter
Calcium 163mg 347mg Almond butter
Iron 3.53mg 3.49mg Lotus seeds
Magnesium 210mg 279mg Almond butter
Phosphorus 626mg 508mg Lotus seeds
Potassium 1368mg 748mg Lotus seeds
Sodium 5mg 7mg Lotus seeds
Zinc 1.05mg 3.29mg Almond butter
Copper 0.35mg 0.934mg Almond butter
Manganese 2.318mg 2.131mg Lotus seeds
Selenium 2.4µg Almond butter
Vitamin A 50IU 1IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin E 24.21mg Almond butter
Vitamin B1 0.64mg 0.041mg Lotus seeds
Vitamin B2 0.15mg 0.939mg Almond butter
Vitamin B3 1.6mg 3.155mg Almond butter
Vitamin B5 0.851mg 0.318mg Lotus seeds
Vitamin B6 0.629mg 0.103mg Lotus seeds
Folate 104µg 53µg Lotus seeds
Tryptophan 0.221mg 0.159mg Lotus seeds
Threonine 0.747mg 0.555mg Lotus seeds
Isoleucine 0.765mg 0.813mg Almond butter
Leucine 1.215mg 1.483mg Almond butter
Lysine 0.985mg 0.612mg Lotus seeds
Methionine 0.267mg 0.122mg Lotus seeds
Phenylalanine 0.767mg 1.149mg Almond butter
Valine 0.991mg 0.937mg Lotus seeds
Histidine 0.43mg 0.55mg Almond butter
Saturated Fat 0.33g 4.152g Lotus seeds
Monounsaturated Fat 0.388g 32.445g Almond butter
Polyunsaturated fat 1.166g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Almond butter
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
71%
Almond butter
Minerals Daily Need Coverage Score
117%
Lotus seeds
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 3.822g)
Which food is cheaper?
Lotus seeds
Lotus seeds is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter
Almond 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 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.