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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 of 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.

Infographic

Almond butter 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.
Contains more Calcium +112.9%
Contains more Magnesium +32.9%
Contains more Zinc +213.3%
Contains more Copper +166.9%
Contains more Phosphorus +23.2%
Contains more Potassium +82.9%
Contains less Sodium -28.6%
Equal in Iron - 3.53
Equal in Manganese - 2.318
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Contains more Calcium +112.9%
Contains more Magnesium +32.9%
Contains more Zinc +213.3%
Contains more Copper +166.9%
Contains more Phosphorus +23.2%
Contains more Potassium +82.9%
Contains less Sodium -28.6%
Equal in Iron - 3.53
Equal in Manganese - 2.318

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 B2 +526%
Contains more Vitamin B3 +97.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Contains more Vitamin B2 +526%
Contains more Vitamin B3 +97.2%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +8262.1%
Contains more Polyunsaturated fat +1067.5%
Contains less Saturated Fat -92.1%
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
Contains more Monounsaturated Fat +8262.1%
Contains more Polyunsaturated fat +1067.5%
Contains less Saturated 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.
Almond butter Lotus seeds
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 Almond butter Lotus seeds Opinion
Net carbs 8.52g 64.47g Lotus seeds
Protein 20.96g 15.41g Almond butter
Fats 55.5g 1.97g Almond butter
Carbs 18.82g 64.47g Lotus seeds
Calories 614kcal 332kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Lotus seeds
Fiber 10.3g Almond butter
Calcium 347mg 163mg Almond butter
Iron 3.49mg 3.53mg Lotus seeds
Magnesium 279mg 210mg Almond butter
Phosphorus 508mg 626mg Lotus seeds
Potassium 748mg 1368mg Lotus seeds
Sodium 7mg 5mg Lotus seeds
Zinc 3.29mg 1.05mg Almond butter
Copper 0.934mg 0.35mg Almond butter
Manganese 2.131mg 2.318mg Lotus seeds
Selenium 2.4µg Almond butter
Vitamin A 1IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 24.21mg Almond butter
Vitamin B1 0.041mg 0.64mg Lotus seeds
Vitamin B2 0.939mg 0.15mg Almond butter
Vitamin B3 3.155mg 1.6mg Almond butter
Vitamin B5 0.318mg 0.851mg Lotus seeds
Vitamin B6 0.103mg 0.629mg Lotus seeds
Folate 53µg 104µg Lotus seeds
Choline 52.1mg Almond butter
Tryptophan 0.159mg 0.221mg Lotus seeds
Threonine 0.555mg 0.747mg Lotus seeds
Isoleucine 0.813mg 0.765mg Almond butter
Leucine 1.483mg 1.215mg Almond butter
Lysine 0.612mg 0.985mg Lotus seeds
Methionine 0.122mg 0.267mg Lotus seeds
Phenylalanine 1.149mg 0.767mg Almond butter
Valine 0.937mg 0.991mg Lotus seeds
Histidine 0.55mg 0.43mg Almond butter
Saturated Fat 4.152g 0.33g Lotus seeds
Monounsaturated Fat 32.445g 0.388g Almond butter
Polyunsaturated fat 13.613g 1.166g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter 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
68%
Almond butter
39%
Lotus seeds
Minerals Daily Need Coverage Score
141%
Almond butter
117%
Lotus seeds

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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.