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 has more Manganese, Phosphorus, Vitamin B1, Vitamin B6, Potassium, Iron, Magnesium, and Vitamin B5.
- Daily need coverage for Manganese from 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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
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
Saturated Fat:
Sat. Fat
2.629 g
Monounsaturated Fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 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 | +4542.3% |
| Contains more Poly. FatPolyunsaturated fat | +399.2% |
| Contains less Sat. FatSaturated Fat | -87.4% |
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 Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 458kcal | 332kcal |
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| Protein | 9g | 15.41g |
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| Fats | 27.74g | 1.97g |
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| Vitamin C | 0.1mg | 0mg |
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| Net carbs | 43.01g | 64.47g |
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| Carbs | 47.81g | 64.47g |
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| Magnesium | 130mg | 210mg |
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| Calcium | 172mg | 163mg |
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| Potassium | 314mg | 1368mg |
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| Iron | 1.6mg | 3.53mg |
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| Sugar | 36.25g |
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| Fiber | 4.8g |
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| Copper | 0.454mg | 0.35mg |
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| Zinc | 1.48mg | 1.05mg |
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| Phosphorus | 258mg | 626mg |
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| Sodium | 9mg | 5mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 13.54mg |
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| Manganese | 0.856mg | 2.318mg |
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| Selenium | 4.2µg |
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| Vitamin B1 | 0.082mg | 0.64mg |
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| Vitamin B2 | 0.414mg | 0.15mg |
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| Vitamin B3 | 1.422mg | 1.6mg |
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| Vitamin B5 | 0.113mg | 0.851mg |
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| Vitamin B6 | 0.036mg | 0.629mg |
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| Folate | 73µg | 104µg |
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| Choline | 28.5mg |
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| Saturated Fat | 2.629g | 0.33g |
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| Monounsaturated Fat | 18.012g | 0.388g |
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| Polyunsaturated fat | 5.821g | 1.166g |
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| Tryptophan | 0.221mg |
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| Threonine | 0.747mg |
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| Isoleucine | 0.765mg |
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| Leucine | 1.215mg |
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| Lysine | 0.985mg |
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| Methionine | 0.267mg |
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| Phenylalanine | 0.767mg |
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| Valine | 0.991mg |
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| Histidine | 0.43mg |
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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
38%
39%
Minerals Daily Need Coverage Score
67%
117%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 2.299g)
Which food is lower in glycemic index?
Almond paste is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.