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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 from 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.

Infographic

Lotus seeds vs Tahini 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.
Contains more Magnesium +121.1%
Contains more Potassium +230.4%
Contains less Sodium -95.7%
Contains more Manganese +59.2%
Contains more Calcium +161.3%
Contains more Iron +153.5%
Contains more Phosphorus +16.9%
Contains more Zinc +340%
Contains more Copper +360%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 133% 150% 269% 121% 1% 29% 117% 303% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 128% 336% 68% 314% 37% 15% 126% 537% 190% 188%
Contains more Magnesium +121.1%
Contains more Potassium +230.4%
Contains less Sodium -95.7%
Contains more Manganese +59.2%
Contains more Calcium +161.3%
Contains more Iron +153.5%
Contains more Phosphorus +16.9%
Contains more Zinc +340%
Contains more Copper +360%

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.
:
7
Tahini
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +322.1%
Contains more Vitamin A +34%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +240.6%
Equal in Folate - 98
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 160% 35% 30% 52% 146% 78% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 5% 0% 0% 305% 110% 103% 42% 35% 74% 0% 15% 0%
Contains more Vitamin B5 +22.8%
Contains more Vitamin B6 +322.1%
Contains more Vitamin A +34%
Contains more Vitamin B1 +90.6%
Contains more Vitamin B2 +215.3%
Contains more Vitamin B3 +240.6%
Equal in Folate - 98

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +204.2%
Contains more Water +364.3%
Contains more Protein +10.3%
Contains more Fats +2628.9%
Contains more Other +25.3%
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
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 g
Contains more Carbs +204.2%
Contains more Water +364.3%
Contains more Protein +10.3%
Contains more Fats +2628.9%
Contains more Other +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +5132.5%
Contains more Polyunsaturated fat +1920.9%
18% 21% 62%
Saturated Fat: 0.33 g
Monounsaturated Fat: 0.388 g
Polyunsaturated fat: 1.166 g
15% 40% 46%
Saturated Fat: 7.529 g
Monounsaturated Fat: 20.302 g
Polyunsaturated fat: 23.564 g
Contains less Saturated Fat -95.6%
Contains more Monounsaturated Fat +5132.5%
Contains more Polyunsaturated fat +1920.9%

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 Tahini
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Lotus seeds Tahini Opinion
Net carbs 64.47g 11.89g Lotus seeds
Protein 15.41g 17g Tahini
Fats 1.97g 53.76g Tahini
Carbs 64.47g 21.19g Lotus seeds
Calories 332kcal 595kcal Tahini
Sugar 0.49g Lotus seeds
Fiber 9.3g Tahini
Calcium 163mg 426mg Tahini
Iron 3.53mg 8.95mg Tahini
Magnesium 210mg 95mg Lotus seeds
Phosphorus 626mg 732mg Tahini
Potassium 1368mg 414mg Lotus seeds
Sodium 5mg 115mg Lotus seeds
Zinc 1.05mg 4.62mg Tahini
Copper 0.35mg 1.61mg Tahini
Manganese 2.318mg 1.456mg Lotus seeds
Selenium 34.4µg Tahini
Vitamin A 50IU 67IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 0.25mg Tahini
Vitamin B1 0.64mg 1.22mg Tahini
Vitamin B2 0.15mg 0.473mg Tahini
Vitamin B3 1.6mg 5.45mg Tahini
Vitamin B5 0.851mg 0.693mg Lotus seeds
Vitamin B6 0.629mg 0.149mg Lotus seeds
Folate 104µg 98µg Lotus seeds
Choline 25.8mg Tahini
Tryptophan 0.221mg 0.372mg Tahini
Threonine 0.747mg 0.706mg Lotus seeds
Isoleucine 0.765mg 0.731mg Lotus seeds
Leucine 1.215mg 1.302mg Tahini
Lysine 0.985mg 0.545mg Lotus seeds
Methionine 0.267mg 0.561mg Tahini
Phenylalanine 0.767mg 0.901mg Tahini
Valine 0.991mg 0.95mg Lotus seeds
Histidine 0.43mg 0.5mg Tahini
Saturated Fat 0.33g 7.529g Lotus seeds
Monounsaturated Fat 0.388g 20.302g Tahini
Polyunsaturated fat 1.166g 23.564g Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lotus seeds Tahini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
53%
Tahini
Minerals Daily Need Coverage Score
117%
Lotus seeds
194%
Tahini

Comparison summary

Which food is richer in minerals?
Tahini
Tahini is relatively richer in minerals
Which food is lower in glycemic index?
Tahini
Tahini is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Lotus seeds
Lotus seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Lotus seeds
Lotus seeds contains less Sodium (difference - 110mg)
Which food is lower in Saturated Fat?
Lotus seeds
Lotus seeds is lower in Saturated Fat (difference - 7.199g)
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 ($)

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.