Lotus seeds vs. Almond butter — In-Depth Nutrition Comparison
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How are Lotus seeds and Almond butter different?
- Lotus seeds are richer in Vitamin B1, Vitamin B6, Potassium, and Phosphorus, while Almond butter is higher in Copper, Vitamin B2, Zinc, Calcium, and Magnesium.
- Almond butter covers your daily need of Copper 65% more than Lotus seeds.
- Lotus seeds contain 16 times more Vitamin B1 than Almond butter. Lotus seeds contain 0.64mg of Vitamin B1, while Almond butter contains 0.041mg.
- Lotus seeds are lower in Saturated Fat.
Seeds, lotus seeds, dried and Nuts, almond butter, plain, without salt added types were used in this article.
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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 PotassiumPotassium | +82.9% |
| Contains more PhosphorusPhosphorus | +23.2% |
| Contains less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +32.9% |
| Contains more CalciumCalcium | +112.9% |
| Contains more CopperCopper | +166.9% |
| Contains more ZincZinc | +213.3% |
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 | +4900% |
| Contains more Vitamin B1Vitamin B1 | +1461% |
| Contains more Vitamin B5Vitamin B5 | +167.6% |
| Contains more Vitamin B6Vitamin B6 | +510.7% |
| Contains more FolateFolate | +96.2% |
| Contains more Vitamin B2Vitamin B2 | +526% |
| Contains more Vitamin B3Vitamin B3 | +97.2% |
~equal in
Vitamin D
~0µg
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:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +242.6% |
| Contains more WaterWater | +763.4% |
| Contains more OtherOther | +29.5% |
| Contains more ProteinProtein | +36% |
| Contains more FatsFats | +2717.3% |
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
4.152 g
Monounsaturated Fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains less Sat. FatSaturated Fat | -92.1% |
| Contains more Mono. FatMonounsaturated Fat | +8262.1% |
| Contains more Poly. FatPolyunsaturated fat | +1067.5% |
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 price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 332kcal | 614kcal |
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| Protein | 15.41g | 20.96g |
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| Fats | 1.97g | 55.5g |
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| Net carbs | 64.47g | 8.52g |
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| Carbs | 64.47g | 18.82g |
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| Magnesium | 210mg | 279mg |
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| Calcium | 163mg | 347mg |
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| Potassium | 1368mg | 748mg |
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| Iron | 3.53mg | 3.49mg |
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| Sugar | 4.43g |
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| Fiber | 10.3g |
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| Copper | 0.35mg | 0.934mg |
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| Zinc | 1.05mg | 3.29mg |
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| Starch | 0.08g |
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| Phosphorus | 626mg | 508mg |
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| Sodium | 5mg | 7mg |
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| Vitamin A | 50IU | 1IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 24.21mg |
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| Manganese | 2.318mg | 2.131mg |
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| Selenium | 2.4µg |
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| Vitamin B1 | 0.64mg | 0.041mg |
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| Vitamin B2 | 0.15mg | 0.939mg |
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| Vitamin B3 | 1.6mg | 3.155mg |
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| Vitamin B5 | 0.851mg | 0.318mg |
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| Vitamin B6 | 0.629mg | 0.103mg |
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| Folate | 104µg | 53µg |
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| Choline | 52.1mg |
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| Saturated Fat | 0.33g | 4.152g |
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| Monounsaturated Fat | 0.388g | 32.445g |
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| Polyunsaturated fat | 1.166g | 13.613g |
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| Tryptophan | 0.221mg | 0.159mg |
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| Threonine | 0.747mg | 0.555mg |
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| Isoleucine | 0.765mg | 0.813mg |
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| Leucine | 1.215mg | 1.483mg |
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| Lysine | 0.985mg | 0.612mg |
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| Methionine | 0.267mg | 0.122mg |
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| Phenylalanine | 0.767mg | 1.149mg |
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| Valine | 0.991mg | 0.937mg |
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| Histidine | 0.43mg | 0.55mg |
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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
39%
68%
Minerals Daily Need Coverage Score
117%
141%
Comparison summary
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lotus seeds is lower in Saturated Fat (difference - 3.822g)
Which food is cheaper?
Lotus seeds is cheaper (difference - $3)
Which food is lower in glycemic index?
Almond butter 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?
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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.