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 fats, copper, vitamin B2, zinc, and calcium, while lotus seeds are higher in vitamin B1, vitamin B6, potassium, and phosphorus.
Almond butter covers your daily need for fats 82% 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almond butter

Lotus seeds

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%

~equal in Iron ~3.53mg

~equal in Manganese ~2.318mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almond butter

Lotus seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+526%
Contains more Vitamin B3Vitamin B3	+97.2%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Phosphorus	508mg	626mg	17%
Saturated fat	4.152g	0.33g	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%
Protein per 100 calories	3.4g	4.6g	N/A
Calories per 10 g protein	293kcal	215kcal	N/A
Weight per 100 calories	16g	30g	N/A
Unsaturated / Saturated Fat ratio	11	4.7	N/A
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%