Tahini vs. Lotus seeds — In-Depth Nutrition Comparison
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How are Tahini and Lotus seeds different?
- Tahini is higher in Copper, Iron, Vitamin B1, Zinc, and Calcium, however, Lotus seeds are richer in Manganese, Vitamin B6, Potassium, and Magnesium.
- Daily need coverage for Copper from Tahini is 140% higher.
- Tahini contains 23 times more Saturated Fat than Lotus seeds. While Tahini contains 7.529g of Saturated Fat, Lotus seeds contain only 0.33g.
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Seeds, lotus seeds, dried 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 CalciumCalcium | +161.3% |
| Contains more IronIron | +153.5% |
| Contains more CopperCopper | +360% |
| Contains more ZincZinc | +340% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +121.1% |
| Contains more PotassiumPotassium | +230.4% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +59.2% |
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 | +34% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +90.6% |
| Contains more Vitamin B2Vitamin B2 | +215.3% |
| Contains more Vitamin B3Vitamin B3 | +240.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B5Vitamin B5 | +22.8% |
| Contains more Vitamin B6Vitamin B6 | +322.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17 g
Fats:
53.76 g
Carbs:
21.19 g
Water:
3.05 g
Other:
5 g
Protein:
15.41 g
Fats:
1.97 g
Carbs:
64.47 g
Water:
14.16 g
Other:
3.99 g
| Contains more FatsFats | +2628.9% |
| Contains more OtherOther | +25.3% |
| Contains more CarbsCarbs | +204.2% |
| Contains more WaterWater | +364.3% |
~equal in
Protein
~15.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.529 g
Monounsaturated Fat:
Mono. Fat
20.302 g
Polyunsaturated fat:
Poly. Fat
23.564 g
Saturated Fat:
Sat. Fat
0.33 g
Monounsaturated Fat:
Mono. Fat
0.388 g
Polyunsaturated fat:
Poly. Fat
1.166 g
| Contains more Mono. FatMonounsaturated Fat | +5132.5% |
| Contains more Poly. FatPolyunsaturated fat | +1920.9% |
| Contains less Sat. FatSaturated Fat | -95.6% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 595kcal | 332kcal |
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| Protein | 17g | 15.41g |
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| Fats | 53.76g | 1.97g |
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| Net carbs | 11.89g | 64.47g |
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| Carbs | 21.19g | 64.47g |
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| Magnesium | 95mg | 210mg |
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| Calcium | 426mg | 163mg |
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| Potassium | 414mg | 1368mg |
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| Iron | 8.95mg | 3.53mg |
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| Sugar | 0.49g |
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| Fiber | 9.3g |
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| Copper | 1.61mg | 0.35mg |
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| Zinc | 4.62mg | 1.05mg |
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| Phosphorus | 732mg | 626mg |
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| Sodium | 115mg | 5mg |
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| Vitamin A | 67IU | 50IU |
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| Vitamin A | 3µg | 3µg | |
| Vitamin E | 0.25mg |
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| Manganese | 1.456mg | 2.318mg |
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| Selenium | 34.4µg |
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| Vitamin B1 | 1.22mg | 0.64mg |
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| Vitamin B2 | 0.473mg | 0.15mg |
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| Vitamin B3 | 5.45mg | 1.6mg |
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| Vitamin B5 | 0.693mg | 0.851mg |
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| Vitamin B6 | 0.149mg | 0.629mg |
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| Folate | 98µg | 104µg |
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| Choline | 25.8mg |
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| Saturated Fat | 7.529g | 0.33g |
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| Monounsaturated Fat | 20.302g | 0.388g |
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| Polyunsaturated fat | 23.564g | 1.166g |
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| Tryptophan | 0.372mg | 0.221mg |
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| Threonine | 0.706mg | 0.747mg |
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| Isoleucine | 0.731mg | 0.765mg |
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| Leucine | 1.302mg | 1.215mg |
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| Lysine | 0.545mg | 0.985mg |
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| Methionine | 0.561mg | 0.267mg |
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| Phenylalanine | 0.901mg | 0.767mg |
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| Valine | 0.95mg | 0.991mg |
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| Histidine | 0.5mg | 0.43mg |
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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
53%
39%
Minerals Daily Need Coverage Score
194%
117%
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 richer in vitamins?
Tahini is relatively richer in vitamins
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?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)