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Almond paste vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between almond paste and lotus seeds

  • Almond paste has more vitamin B2 and copper; however, lotus seeds have more manganese, phosphorus, vitamin B1, vitamin B6, potassium, iron, magnesium, and vitamin B5.
  • Daily need coverage for manganese for lotus seeds is 64% higher.
  • Lotus seeds have 3 times less vitamin B2 than almond paste. Almond paste has 0.414mg of vitamin B2, while lotus seeds have 0.15mg.

Food types used in this article are Nuts, almond paste and Seeds, lotus seeds, dried.

Infographic

Almond paste vs Lotus seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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 CopperCopper +29.7%
Contains more ZincZinc +41%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +335.7%
Contains more IronIron +120.6%
Contains more PhosphorusPhosphorus +142.6%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +170.8%
~equal in Calcium ~163mg

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +176%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +680.5%
Contains more Vitamin B3Vitamin B3 +12.5%
Contains more Vitamin B5Vitamin B5 +653.1%
Contains more Vitamin B6Vitamin B6 +1647.2%
Contains more FolateFolate +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond paste Lotus seeds DV% diff.
Vitamin E 13.54mg 90%
Manganese 0.856mg 2.318mg 64%
Phosphorus 258mg 626mg 53%
Vitamin B1 0.082mg 0.64mg 47%
Vitamin B6 0.036mg 0.629mg 46%
Monounsaturated fat 18.012g 0.388g 44%
Fats 27.74g 1.97g 40%
Polyunsaturated fat 5.821g 1.166g 31%
Potassium 314mg 1368mg 31%
Iron 1.6mg 3.53mg 24%
Vitamin B2 0.414mg 0.15mg 20%
Fiber 4.8g 19%
Magnesium 130mg 210mg 19%
Vitamin B5 0.113mg 0.851mg 15%
Protein 9g 15.41g 13%
Copper 0.454mg 0.35mg 12%
Saturated fat 2.629g 0.33g 10%
Folate 73µg 104µg 8%
Selenium 4.2µg 8%
Calories 458kcal 332kcal 6%
Carbs 47.81g 64.47g 6%
Choline 28.5mg 5%
Zinc 1.48mg 1.05mg 4%
Vitamin B3 1.422mg 1.6mg 1%
Calcium 172mg 163mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.01g 64.47g N/A
Sugar 36.25g N/A
Sodium 9mg 5mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.221mg 0%
Threonine 0.747mg 0%
Isoleucine 0.765mg 0%
Leucine 1.215mg 0%
Lysine 0.985mg 0%
Methionine 0.267mg 0%
Phenylalanine 0.767mg 0%
Valine 0.991mg 0%
Histidine 0.43mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 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 FatsFats +1308.1%
Contains more ProteinProtein +71.2%
Contains more CarbsCarbs +34.8%
Contains more OtherOther +191.2%
~equal in Water ~14.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated fat: Sat. Fat 2.629 g
Monounsaturated fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 +4542.3%
Contains more Poly. FatPolyunsaturated fat +399.2%
Contains less Sat. FatSaturated fat -87.4%

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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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.