Lotus seeds vs. Almonds — In-Depth Nutrition Comparison

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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.

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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.

Lotus seeds

Almonds

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%

~equal in Iron ~3.71mg

~equal in Manganese ~2.179mg

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.

Lotus seeds

Almonds

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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