Almond butter vs. Lotus seeds — In-Depth Nutrition Comparison
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How are almond butter and lotus seeds different?
- Almond butter is richer in copper, vitamin B2, zinc, calcium, and magnesium, while lotus seeds are higher in vitamin B1, vitamin B6, potassium, and phosphorus.
- Almond butter covers your daily need for copper, 65% more than lotus seeds.
- Almond butter contains 13 times more saturated fat than lotus seeds. Almond butter contains 4.152g of saturated fat, while lotus seeds contain 0.33g.
Nuts, almond butter, plain, without salt added and Seeds, lotus seeds, dried types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +32.9% |
| Contains more CalciumCalcium | +112.9% |
| Contains more CopperCopper | +166.9% |
| Contains more ZincZinc | +213.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +82.9% |
| Contains more PhosphorusPhosphorus | +23.2% |
| Contains less SodiumSodium | -28.6% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +526% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1461% |
| Contains more Vitamin B5Vitamin B5 | +167.6% |
| Contains more Vitamin B6Vitamin B6 | +510.7% |
| Contains more FolateFolate | +96.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
| Contains more ProteinProtein | +36% |
| Contains more FatsFats | +2717.3% |
| Contains more CarbsCarbs | +242.6% |
| Contains more WaterWater | +763.4% |
| Contains more OtherOther | +29.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
Saturated fat:
Sat. Fat
0.33 g
Monounsaturated fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
| Contains more Mono. FatMonounsaturated fat | +8262.1% |
| Contains more Poly. FatPolyunsaturated fat | +1067.5% |
| Contains less Sat. FatSaturated fat | -92.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 24.21mg | 161% | |
| Polyunsaturated fat | 13.613g | 1.166g | 83% |
| Fats | 55.5g | 1.97g | 82% |
| Monounsaturated fat | 32.445g | 0.388g | 80% |
| Copper | 0.934mg | 0.35mg | 65% |
| Vitamin B2 | 0.939mg | 0.15mg | 61% |
| Vitamin B1 | 0.041mg | 0.64mg | 50% |
| Fiber | 10.3g | 41% | |
| Vitamin B6 | 0.103mg | 0.629mg | 40% |
| Zinc | 3.29mg | 1.05mg | 20% |
| Calcium | 347mg | 163mg | 18% |
| Potassium | 748mg | 1368mg | 18% |
| Saturated fat | 4.152g | 0.33g | 17% |
| Phosphorus | 508mg | 626mg | 17% |
| Magnesium | 279mg | 210mg | 16% |
| Carbs | 18.82g | 64.47g | 15% |
| Calories | 614kcal | 332kcal | 14% |
| Folate | 53µg | 104µg | 13% |
| Protein | 20.96g | 15.41g | 11% |
| Vitamin B5 | 0.318mg | 0.851mg | 11% |
| Vitamin B3 | 3.155mg | 1.6mg | 10% |
| Choline | 52.1mg | 9% | |
| Manganese | 2.131mg | 2.318mg | 8% |
| Selenium | 2.4µg | 4% | |
| Net carbs | 8.52g | 64.47g | N/A |
| Iron | 3.49mg | 3.53mg | 0% |
| Sugar | 4.43g | N/A | |
| Starch | 0.08g | 0% | |
| Sodium | 7mg | 5mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.159mg | 0.221mg | 0% |
| Threonine | 0.555mg | 0.747mg | 0% |
| Isoleucine | 0.813mg | 0.765mg | 0% |
| Leucine | 1.483mg | 1.215mg | 0% |
| Lysine | 0.612mg | 0.985mg | 0% |
| Methionine | 0.122mg | 0.267mg | 0% |
| Phenylalanine | 1.149mg | 0.767mg | 0% |
| Valine | 0.937mg | 0.991mg | 0% |
| Histidine | 0.55mg | 0.43mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
68%
38%
Minerals Daily Need Coverage Score
141%
117%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Lotus seeds is lower in Saturated fat (difference - 3.822g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.