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  6. Almond butter vs. Lotus seeds

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.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
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%
~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 Almond butter Lotus seeds 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 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
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
18% 21% 62%
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%

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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.