Lotus seeds vs. Almonds — In-Depth Nutrition Comparison
Compare
The main differences between lotus seeds and almonds
- Lotus seeds have more vitamin B6, vitamin B1, phosphorus, potassium, and folate; however, almonds have more vitamin B2, copper, zinc, and magnesium.
- Daily need coverage for vitamin B2 for almonds is 76% higher.
- Almonds have 5 times less vitamin B6 than lotus seeds. Lotus seeds have 0.629mg of vitamin B6, while almonds have 0.137mg.
- Lotus seeds are lower in saturated fat.
- Lotus seeds have a higher glycemic index than almonds.
Food types used in this article are Seeds, lotus seeds, dried and Nuts, almonds.
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.
| Contains more PotassiumPotassium | +86.6% |
| Contains more PhosphorusPhosphorus | +30.1% |
| Contains more MagnesiumMagnesium | +28.6% |
| Contains more CalciumCalcium | +65% |
| Contains more CopperCopper | +194.6% |
| Contains more ZincZinc | +197.1% |
| Contains less SodiumSodium | -80% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +212.2% |
| Contains more Vitamin B5Vitamin B5 | +80.7% |
| Contains more Vitamin B6Vitamin B6 | +359.1% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin B2Vitamin B2 | +658.7% |
| Contains more Vitamin B3Vitamin B3 | +126.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
| Contains more CarbsCarbs | +199.2% |
| Contains more WaterWater | +221.1% |
| Contains more OtherOther | +34.8% |
| Contains more ProteinProtein | +37.2% |
| Contains more FatsFats | +2434.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.33 g
Monounsaturated fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
| Contains less Sat. FatSaturated fat | -91.3% |
| Contains more Mono. FatMonounsaturated fat | +8031.7% |
| Contains more Poly. FatPolyunsaturated fat | +957.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Monounsaturated fat | 0.388g | 31.551g | 78% |
| Vitamin B2 | 0.15mg | 1.138mg | 76% |
| Copper | 0.35mg | 1.031mg | 76% |
| Fats | 1.97g | 49.93g | 74% |
| Polyunsaturated fat | 1.166g | 12.329g | 74% |
| Fiber | 12.5g | 50% | |
| Vitamin B6 | 0.629mg | 0.137mg | 38% |
| Vitamin B1 | 0.64mg | 0.205mg | 36% |
| Phosphorus | 626mg | 481mg | 21% |
| Zinc | 1.05mg | 3.12mg | 19% |
| Potassium | 1368mg | 733mg | 19% |
| Saturated fat | 0.33g | 3.802g | 16% |
| Folate | 104µg | 44µg | 15% |
| Magnesium | 210mg | 270mg | 14% |
| Carbs | 64.47g | 21.55g | 14% |
| Vitamin B3 | 1.6mg | 3.618mg | 13% |
| Calories | 332kcal | 579kcal | 12% |
| Protein | 15.41g | 21.15g | 11% |
| Calcium | 163mg | 269mg | 11% |
| Choline | 52.1mg | 9% | |
| Vitamin B5 | 0.851mg | 0.471mg | 8% |
| Selenium | 4.1µg | 7% | |
| Manganese | 2.318mg | 2.179mg | 6% |
| Iron | 3.53mg | 3.71mg | 2% |
| Net carbs | 64.47g | 9.05g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 5mg | 1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.221mg | 0.211mg | 0% |
| Threonine | 0.747mg | 0.601mg | 0% |
| Isoleucine | 0.765mg | 0.751mg | 0% |
| Leucine | 1.215mg | 1.473mg | 0% |
| Lysine | 0.985mg | 0.568mg | 0% |
| Methionine | 0.267mg | 0.157mg | 0% |
| Phenylalanine | 0.767mg | 1.132mg | 0% |
| Valine | 0.991mg | 0.855mg | 0% |
| Histidine | 0.43mg | 0.539mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
78%
Minerals Daily Need Coverage Score
117%
142%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Lotus seeds is lower in Saturated fat (difference - 3.472g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.