Almonds vs. Lotus seeds — In-Depth Nutrition Comparison

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The main differences between almonds and lotus seeds

Almonds have more vitamin B2, copper, fats, and zinc; however, lotus seeds have more vitamin B6, vitamin B1, phosphorus, potassium, and folate.
Daily need coverage for vitamin B2 for almonds is 76% higher.
Lotus seeds have 25 times less fats than almonds. Almonds have 49.93g of fats, while lotus seeds have 1.97g.
Lotus seeds are lower in saturated fat.
Lotus seeds have a higher glycemic index than almonds.

Food types used in this article are Nuts, almonds and Seeds, lotus seeds, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almonds

Lotus seeds

Contains more MagnesiumMagnesium	+28.6%
Contains more CalciumCalcium	+65%
Contains more CopperCopper	+194.6%
Contains more ZincZinc	+197.1%
Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+∞%

Contains more PotassiumPotassium	+86.6%
Contains more PhosphorusPhosphorus	+30.1%

~equal in Iron ~3.53mg

~equal in Manganese ~2.318mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almonds

Lotus seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+658.7%
Contains more Vitamin B3Vitamin B3	+126.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+212.2%
Contains more Vitamin B5Vitamin B5	+80.7%
Contains more Vitamin B6Vitamin B6	+359.1%
Contains more FolateFolate	+136.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Monounsaturated fat	31.551g	0.388g	78%
Copper	1.031mg	0.35mg	76%
Vitamin B2	1.138mg	0.15mg	76%
Fats	49.93g	1.97g	74%
Polyunsaturated fat	12.329g	1.166g	74%
Omega-6 (Linoleic acid)	12.32g		72%
Fiber	12.5g		50%
Vitamin B6	0.137mg	0.629mg	38%
Vitamin B1	0.205mg	0.64mg	36%
Phosphorus	481mg	626mg	21%
Potassium	733mg	1368mg	19%
Zinc	3.12mg	1.05mg	19%
Saturated fat	3.802g	0.33g	16%
Folate	44µg	104µg	15%
Carbs	21.55g	64.47g	14%
Magnesium	270mg	210mg	14%
Vitamin B3	3.618mg	1.6mg	13%
Calories	579kcal	332kcal	12%
Protein	21.15g	15.41g	11%
Calcium	269mg	163mg	11%
Choline	52.1mg		9%
Vitamin B5	0.471mg	0.851mg	8%
Selenium	4.1µg		7%
Manganese	2.179mg	2.318mg	6%
Iron	3.71mg	3.53mg	2%
Protein per 100 calories	3.7g	4.6g	N/A
Calories per 10 g protein	274kcal	215kcal	N/A
Weight per 100 calories	17g	30g	N/A
Unsaturated / Saturated Fat ratio	12	4.7	N/A
Net carbs	9.05g	64.47g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	5mg	0%
Vitamin A	0µg	3µg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.221mg	0%
Threonine	0.601mg	0.747mg	0%
Isoleucine	0.751mg	0.765mg	0%
Leucine	1.473mg	1.215mg	0%
Lysine	0.568mg	0.985mg	0%
Methionine	0.157mg	0.267mg	0%
Phenylalanine	1.132mg	0.767mg	0%
Valine	0.855mg	0.991mg	0%
Histidine	0.539mg	0.43mg	0%
Fructose	0.11g		0%
Omega-3 (ALA)	0.003g		0%
Omega-6 (Eicosadienoic acid)	0.002g		N/A