Tahini vs. Lotus seeds — In-Depth Nutrition Comparison

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How are tahini and lotus seeds different?

Tahini is higher in copper, fats, iron, vitamin B1, and zinc; however, lotus seeds are richer in manganese, vitamin B6, potassium, and magnesium.
Daily need coverage for copper for tahini is 140% higher.
Tahini contains 27 times more fats than lotus seeds. While tahini contains 53.76g of fats, lotus seeds contain only 1.97g.
Lotus seeds have less saturated fat.

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

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.

Tahini

Lotus seeds

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

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.

Tahini

Lotus seeds

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~104µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	23.564g	1.166g	149%
Copper	1.61mg	0.35mg	140%
Fats	53.76g	1.97g	80%
Iron	8.95mg	3.53mg	68%
Selenium	34.4µg		63%
Monounsaturated fat	20.302g	0.388g	50%
Vitamin B1	1.22mg	0.64mg	48%
Fiber	9.3g		37%
Manganese	1.456mg	2.318mg	37%
Vitamin B6	0.149mg	0.629mg	37%
Saturated fat	7.529g	0.33g	33%
Zinc	4.62mg	1.05mg	32%
Potassium	414mg	1368mg	28%
Magnesium	95mg	210mg	27%
Calcium	426mg	163mg	26%
Vitamin B2	0.473mg	0.15mg	25%
Vitamin B3	5.45mg	1.6mg	24%
Phosphorus	732mg	626mg	15%
Carbs	21.19g	64.47g	14%
Calories	595kcal	332kcal	13%
Sodium	115mg	5mg	5%
Choline	25.8mg		5%
Protein	17g	15.41g	3%
Vitamin B5	0.693mg	0.851mg	3%
Vitamin E	0.25mg		2%
Folate	98µg	104µg	2%
Protein per 100 calories	2.9g	4.6g	N/A
Calories per 10 g protein	350kcal	215kcal	N/A
Weight per 100 calories	17g	30g	N/A
Unsaturated / Saturated Fat ratio	5.8	4.7	N/A
Net carbs	11.89g	64.47g	N/A
Sugar	0.49g		N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.372mg	0.221mg	0%
Threonine	0.706mg	0.747mg	0%
Isoleucine	0.731mg	0.765mg	0%
Leucine	1.302mg	1.215mg	0%
Lysine	0.545mg	0.985mg	0%
Methionine	0.561mg	0.267mg	0%
Phenylalanine	0.901mg	0.767mg	0%
Valine	0.95mg	0.991mg	0%
Histidine	0.5mg	0.43mg	0%