Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

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.

Infographic

Almond paste 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 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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond paste Lotus seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond paste Lotus seeds Opinion
Calories 458kcal 332kcal Almond paste
Protein 9g 15.41g Lotus seeds
Fats 27.74g 1.97g Almond paste
Vitamin C 0.1mg 0mg Almond paste
Net carbs 43.01g 64.47g Lotus seeds
Carbs 47.81g 64.47g Lotus seeds
Magnesium 130mg 210mg Lotus seeds
Calcium 172mg 163mg Almond paste
Potassium 314mg 1368mg Lotus seeds
Iron 1.6mg 3.53mg Lotus seeds
Sugar 36.25g Lotus seeds
Fiber 4.8g Almond paste
Copper 0.454mg 0.35mg Almond paste
Zinc 1.48mg 1.05mg Almond paste
Phosphorus 258mg 626mg Lotus seeds
Sodium 9mg 5mg Lotus seeds
Vitamin A 0IU 50IU Lotus seeds
Vitamin A RAE 0µg 3µg Lotus seeds
Vitamin E 13.54mg Almond paste
Manganese 0.856mg 2.318mg Lotus seeds
Selenium 4.2µg Almond paste
Vitamin B1 0.082mg 0.64mg Lotus seeds
Vitamin B2 0.414mg 0.15mg Almond paste
Vitamin B3 1.422mg 1.6mg Lotus seeds
Vitamin B5 0.113mg 0.851mg Lotus seeds
Vitamin B6 0.036mg 0.629mg Lotus seeds
Folate 73µg 104µg Lotus seeds
Choline 28.5mg Almond paste
Saturated Fat 2.629g 0.33g Lotus seeds
Monounsaturated Fat 18.012g 0.388g Almond paste
Polyunsaturated fat 5.821g 1.166g Almond paste
Tryptophan 0.221mg Lotus seeds
Threonine 0.747mg Lotus seeds
Isoleucine 0.765mg Lotus seeds
Leucine 1.215mg Lotus seeds
Lysine 0.985mg Lotus seeds
Methionine 0.267mg Lotus seeds
Phenylalanine 0.767mg Lotus seeds
Valine 0.991mg Lotus seeds
Histidine 0.43mg Lotus seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Lotus seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Almond paste
39%
Lotus seeds
Minerals Daily Need Coverage Score
67%
Almond paste
117%
Lotus seeds

Comparison summary

Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 2.299g)
Which food is lower in glycemic index?
Almond paste
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?
?
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 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.