Lotus seeds vs. Tahini — In-Depth Nutrition Comparison

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How are lotus seeds and tahini different?

Lotus seeds are higher in manganese, vitamin B6, potassium, and magnesium; however, tahini is richer in copper, iron, vitamin B1, zinc, and calcium.
Daily need coverage for copper for tahini is 140% higher.
Lotus seeds contain 4 times more vitamin B6 than tahini. While lotus seeds contain 0.629mg of vitamin B6, tahini contains only 0.149mg.
Lotus seeds have less saturated fat.

Seeds, lotus seeds, dried and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) are the varieties 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.

Lotus seeds

Tahini

Contains more MagnesiumMagnesium	+121.1%
Contains more PotassiumPotassium	+230.4%
Contains less SodiumSodium	-95.7%
Contains more ManganeseManganese	+59.2%

Contains more CalciumCalcium	+161.3%
Contains more IronIron	+153.5%
Contains more CopperCopper	+360%
Contains more ZincZinc	+340%
Contains more PhosphorusPhosphorus	+16.9%

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

Tahini

Contains more Vitamin B5Vitamin B5	+22.8%
Contains more Vitamin B6Vitamin B6	+322.1%

Contains more Vitamin B1Vitamin B1	+90.6%
Contains more Vitamin B2Vitamin B2	+215.3%
Contains more Vitamin B3Vitamin B3	+240.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

~equal in Folate ~98µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.166g	23.564g	149%
Copper	0.35mg	1.61mg	140%
Fats	1.97g	53.76g	80%
Iron	3.53mg	8.95mg	68%
Selenium		34.4µg	63%
Monounsaturated fat	0.388g	20.302g	50%
Vitamin B1	0.64mg	1.22mg	48%
Fiber		9.3g	37%
Vitamin B6	0.629mg	0.149mg	37%
Manganese	2.318mg	1.456mg	37%
Saturated fat	0.33g	7.529g	33%
Zinc	1.05mg	4.62mg	32%
Potassium	1368mg	414mg	28%
Magnesium	210mg	95mg	27%
Calcium	163mg	426mg	26%
Vitamin B2	0.15mg	0.473mg	25%
Vitamin B3	1.6mg	5.45mg	24%
Phosphorus	626mg	732mg	15%
Carbs	64.47g	21.19g	14%
Calories	332kcal	595kcal	13%
Sodium	5mg	115mg	5%
Choline		25.8mg	5%
Protein	15.41g	17g	3%
Vitamin B5	0.851mg	0.693mg	3%
Vitamin E		0.25mg	2%
Folate	104µg	98µg	2%
Net carbs	64.47g	11.89g	N/A
Sugar		0.49g	N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.221mg	0.372mg	0%
Threonine	0.747mg	0.706mg	0%
Isoleucine	0.765mg	0.731mg	0%
Leucine	1.215mg	1.302mg	0%
Lysine	0.985mg	0.545mg	0%
Methionine	0.267mg	0.561mg	0%
Phenylalanine	0.767mg	0.901mg	0%
Valine	0.991mg	0.95mg	0%
Histidine	0.43mg	0.5mg	0%