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  6. Tahini vs. Lotus seeds

Tahini vs. Lotus seeds — In-Depth Nutrition Comparison

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How are Tahini and Lotus seeds different?

  • Tahini is higher in Copper, Iron, Vitamin B1, Zinc, and Calcium, however, Lotus seeds are richer in Manganese, Vitamin B6, Potassium, and Magnesium.
  • Daily need coverage for Copper from Tahini is 140% higher.
  • Tahini contains 23 times more Saturated Fat than Lotus seeds. While Tahini contains 7.529g of Saturated Fat, Lotus seeds contain only 0.33g.

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Seeds, lotus seeds, dried are the varieties used in this article.

Infographic

Tahini 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.
Tahini
Tahini
6
:
4
Lotus seeds
Lotus seeds
Contains more Calcium +161.3%
Contains more Iron +153.5%
Contains more Phosphorus +16.9%
Contains more Zinc +340%
Contains more Copper +360%
Contains more Magnesium +121.1%
Contains more Potassium +230.4%
Contains less Sodium -95.7%
Contains more Manganese +59.2%
Tahini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
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 +161.3%
Contains more Iron +153.5%
Contains more Phosphorus +16.9%
Contains more Zinc +340%
Contains more Copper +360%
Contains more Magnesium +121.1%
Contains more Potassium +230.4%
Contains less Sodium -95.7%
Contains more Manganese +59.2%

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.
Tahini
Tahini
6
:
3
Lotus seeds
Lotus seeds
Contains more Vitamin A +34%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +322.1%
Equal in Folate - 104
Tahini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 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 A +34%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +240.6%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +322.1%
Equal in Folate - 104

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
Tahini
3
:
2
Lotus seeds
Lotus seeds
Contains more Protein +10.3%
Contains more Fats +2628.9%
Contains more Other +25.3%
Contains more Carbs +204.2%
Contains more Water +364.3%
Equal in Protein - 15.41
Tahini
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 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 +10.3%
Contains more Fats +2628.9%
Contains more Other +25.3%
Contains more Carbs +204.2%
Contains more Water +364.3%
Equal in Protein - 15.41

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
Tahini
2
:
1
Lotus seeds
Lotus seeds
Contains more Monounsaturated Fat +5132.5%
Contains more Polyunsaturated fat +1920.9%
Contains less Saturated Fat -95.6%
Tahini
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 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 +5132.5%
Contains more Polyunsaturated fat +1920.9%
Contains less Saturated Fat -95.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tahini Lotus seeds Opinion
Net carbs 11.89g 64.47g Lotus seeds
Protein 17g 15.41g Tahini
Fats 53.76g 1.97g Tahini
Carbs 21.19g 64.47g Lotus seeds
Calories 595kcal 332kcal Tahini
Sugar 0.49g Lotus seeds
Fiber 9.3g Tahini
Calcium 426mg 163mg Tahini
Iron 8.95mg 3.53mg Tahini
Magnesium 95mg 210mg Lotus seeds
Phosphorus 732mg 626mg Tahini
Potassium 414mg 1368mg Lotus seeds
Sodium 115mg 5mg Lotus seeds
Zinc 4.62mg 1.05mg Tahini
Copper 1.61mg 0.35mg Tahini
Manganese 1.456mg 2.318mg Lotus seeds
Selenium 34.4µg Tahini
Vitamin A 67IU 50IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 0.25mg Tahini
Vitamin B1 1.22mg 0.64mg Tahini
Vitamin B2 0.473mg 0.15mg Tahini
Vitamin B3 5.45mg 1.6mg Tahini
Vitamin B5 0.693mg 0.851mg Lotus seeds
Vitamin B6 0.149mg 0.629mg Lotus seeds
Folate 98µg 104µg Lotus seeds
Tryptophan 0.372mg 0.221mg Tahini
Threonine 0.706mg 0.747mg Lotus seeds
Isoleucine 0.731mg 0.765mg Lotus seeds
Leucine 1.302mg 1.215mg Tahini
Lysine 0.545mg 0.985mg Lotus seeds
Methionine 0.561mg 0.267mg Tahini
Phenylalanine 0.901mg 0.767mg Tahini
Valine 0.95mg 0.991mg Lotus seeds
Histidine 0.5mg 0.43mg Tahini
Saturated Fat 7.529g 0.33g Lotus seeds
Monounsaturated Fat 20.302g 0.388g Tahini
Polyunsaturated fat 23.564g 1.166g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini 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
56%
Tahini
42%
Lotus seeds
Minerals Daily Need Coverage Score
194%
Tahini
117%
Lotus seeds

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 110mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 7.199g)
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 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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.