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.
| 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.
| 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% |
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:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
| Contains more CarbsCarbs | +204.2% |
| Contains more WaterWater | +364.3% |
| Contains more ProteinProtein | +10.3% |
| Contains more FatsFats | +2628.9% |
| Contains more OtherOther | +25.3% |
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
7.529 g
Monounsaturated fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
| Contains less Sat. FatSaturated fat | -95.6% |
| Contains more Mono. FatMonounsaturated fat | +5132.5% |
| Contains more Poly. FatPolyunsaturated 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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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
38%
53%
Minerals Daily Need Coverage Score
117%
194%
Comparison summary
Which food is richer in minerals?
Tahini is relatively richer in minerals
Which food is lower in glycemic index?
Tahini is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Lotus seeds is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Lotus seeds contains less Sodium (difference - 110mg)
Which food is lower in Saturated fat?
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 ($)
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.