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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 have more Vitamin B2, and Copper.
  • Daily need coverage for Manganese from 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.

Infographic

Lotus seeds vs Almond paste 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 150% 49% 121% 132% 117% 29% 268% 0.65% 302% 0%
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%
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%
~equal in Calcium ~172mg

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% 3% 0% 0% 160% 35% 30% 51% 145% 0% 0% 78% 0%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 28% 48% 14%
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
18% 21% 62%
Saturated Fat: Sat. Fat 0.33 g
Monounsaturated Fat: Mono. Fat 0.388 g
Polyunsaturated fat: Poly. Fat 1.166 g
10% 68% 22%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lotus seeds Almond paste
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 Lotus seeds Almond paste Opinion
Calories 332kcal 458kcal Almond paste
Protein 15.41g 9g Lotus seeds
Fats 1.97g 27.74g Almond paste
Vitamin C 0mg 0.1mg Almond paste
Net carbs 64.47g 43.01g Lotus seeds
Carbs 64.47g 47.81g Lotus seeds
Magnesium 210mg 130mg Lotus seeds
Calcium 163mg 172mg Almond paste
Potassium 1368mg 314mg Lotus seeds
Iron 3.53mg 1.6mg Lotus seeds
Sugar 36.25g Lotus seeds
Fiber 4.8g Almond paste
Copper 0.35mg 0.454mg Almond paste
Zinc 1.05mg 1.48mg Almond paste
Phosphorus 626mg 258mg Lotus seeds
Sodium 5mg 9mg Lotus seeds
Vitamin A 50IU 0IU Lotus seeds
Vitamin A RAE 3µg 0µg Lotus seeds
Vitamin E 13.54mg Almond paste
Manganese 2.318mg 0.856mg Lotus seeds
Selenium 4.2µg Almond paste
Vitamin B1 0.64mg 0.082mg Lotus seeds
Vitamin B2 0.15mg 0.414mg Almond paste
Vitamin B3 1.6mg 1.422mg Lotus seeds
Vitamin B5 0.851mg 0.113mg Lotus seeds
Vitamin B6 0.629mg 0.036mg Lotus seeds
Folate 104µg 73µg Lotus seeds
Choline 28.5mg Almond paste
Saturated Fat 0.33g 2.629g Lotus seeds
Monounsaturated Fat 0.388g 18.012g Almond paste
Polyunsaturated fat 1.166g 5.821g 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
Lotus seeds Almond paste
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Lotus seeds
38%
Almond paste
Minerals Daily Need Coverage Score
117%
Lotus seeds
67%
Almond paste

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. Lotus seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170149/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.