Lotus seeds vs. Almond paste — In-Depth Nutrition Comparison
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The main differences between lotus seeds and almond paste
- Lotus seeds have more manganese, phosphorus, vitamin B1, vitamin B6, potassium, iron, magnesium, and vitamin B5; however, almond paste has more vitamin B2 and copper.
- Daily need coverage for manganese for lotus seeds is 64% higher.
- Almond paste has 17 times less vitamin B6 than lotus seeds. Lotus seeds have 0.629mg of vitamin B6, while almond paste has 0.036mg.
Food types used in this article are Seeds, lotus seeds, dried and Nuts, almond paste.
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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 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% |
| Contains more CopperCopper | +29.7% |
| Contains more ZincZinc | +41% |
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 | +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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +176% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 13.54mg | 90% | |
| Manganese | 2.318mg | 0.856mg | 64% |
| Phosphorus | 626mg | 258mg | 53% |
| Vitamin B1 | 0.64mg | 0.082mg | 47% |
| Vitamin B6 | 0.629mg | 0.036mg | 46% |
| Monounsaturated fat | 0.388g | 18.012g | 44% |
| Fats | 1.97g | 27.74g | 40% |
| Polyunsaturated fat | 1.166g | 5.821g | 31% |
| Potassium | 1368mg | 314mg | 31% |
| Iron | 3.53mg | 1.6mg | 24% |
| Vitamin B2 | 0.15mg | 0.414mg | 20% |
| Fiber | 4.8g | 19% | |
| Magnesium | 210mg | 130mg | 19% |
| Vitamin B5 | 0.851mg | 0.113mg | 15% |
| Protein | 15.41g | 9g | 13% |
| Copper | 0.35mg | 0.454mg | 12% |
| Saturated fat | 0.33g | 2.629g | 10% |
| Folate | 104µg | 73µg | 8% |
| Selenium | 4.2µg | 8% | |
| Calories | 332kcal | 458kcal | 6% |
| Carbs | 64.47g | 47.81g | 6% |
| Choline | 28.5mg | 5% | |
| Zinc | 1.05mg | 1.48mg | 4% |
| Vitamin B3 | 1.6mg | 1.422mg | 1% |
| Calcium | 163mg | 172mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 64.47g | 43.01g | N/A |
| Sugar | 36.25g | N/A | |
| Sodium | 5mg | 9mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.221mg | 0% | |
| Threonine | 0.747mg | 0% | |
| Isoleucine | 0.765mg | 0% | |
| Leucine | 1.215mg | 0% | |
| Lysine | 0.985mg | 0% | |
| Methionine | 0.267mg | 0% | |
| Phenylalanine | 0.767mg | 0% | |
| Valine | 0.991mg | 0% | |
| Histidine | 0.43mg | 0% |
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:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
| Contains more ProteinProtein | +71.2% |
| Contains more CarbsCarbs | +34.8% |
| Contains more OtherOther | +191.2% |
| Contains more FatsFats | +1308.1% |
~equal in
Water
~14.08g
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
2.629 g
Monounsaturated fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 g
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +4542.3% |
| Contains more Poly. FatPolyunsaturated fat | +399.2% |
