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  6. Lotus seeds vs. Cashew butter

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

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Differences between Lotus seeds and Cashew butter

  • Lotus seeds have more Vitamin B1, Phosphorus, Vitamin B6, Potassium, and Folate, while Cashew butter have more Copper, Zinc, and Iron.
  • Cashew butter's daily need coverage for Copper is 156% higher.
  • Cashew butter contains 4 times less Vitamin B1 than Lotus seeds. Lotus seeds contain 0.64mg of Vitamin B1, while Cashew butter contains 0.158mg.
  • The amount of Saturated Fat in Lotus seeds are lower.

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

Infographic

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

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
6
:
3
Cashew butter
Cashew butter
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 - 0.159
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%
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%
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 - 0.159

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lotus seeds
Lotus seeds
4
:
1
Cashew butter
Cashew butter
Contains more Protein +27.1%
Contains more Carbs +112.8%
Contains more Water +505.1%
Contains more Other +80.5%
Contains more Fats +2591.9%
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
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
Contains more Protein +27.1%
Contains more Carbs +112.8%
Contains more Water +505.1%
Contains more Other +80.5%
Contains more Fats +2591.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lotus seeds
Lotus seeds
1
:
2
Cashew butter
Cashew butter
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6783.8%
Contains more Polyunsaturated fat +1046.7%
Lotus seeds
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Cashew butter
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6783.8%
Contains more Polyunsaturated fat +1046.7%

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

Which food is preferable for your diet?

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

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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.