Almonds vs. Lotus Seeds
Nutrition comparison of Almonds and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and lotus seeds:
- Both lotus seeds and almonds are high in calcium, calories, iron, potassium and protein.
- Almond is an excellent source of Vitamin E and dietary fiber.
- Lotus seed has 10.5 times less saturated fat than almond.
- Lotus seed has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and almonds are high in calories. Almond has 74% more calories than lotus seed - lotus seed has 332 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to lotus seeds per calorie. Almonds has a macronutrient ratio of 14:14:73 and for lotus seeds, 18:76:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Lotus Seeds | |
|---|---|---|
| Protein | 14% | 18% |
| Carbohydrates | 14% | 76% |
| Fat | 73% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and almond has 67% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - almond has 12.5g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than almond - almond has 4.4g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and almonds are high in protein. Almond has 37% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Lotus seed has 10.5 times less saturated fat than almond - lotus seed has 0.33g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and lotus seeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Lotus seeds and almonds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than lotus seed - almond has 25.6mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and niacin. Both almonds and lotus seeds contain significant amounts of pantothenic acid.
| Almonds | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.205 MG | 0.64 MG |
| Riboflavin | 1.138 MG | 0.15 MG |
| Niacin | 3.618 MG | 1.6 MG |
| Pantothenic acid | 0.471 MG | 0.851 MG |
| Vitamin B6 | 0.137 MG | 0.629 MG |
| Folate | 44 UG | 104 UG |
Minerals
calcium
Both lotus seeds and almonds are high in calcium. Almond has 65% more calcium than lotus seed - lotus seed has 163mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both lotus seeds and almonds are high in iron. Lotus seed is very similar to lotus seed for iron - lotus seed has 3.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both lotus seeds and almonds are high in potassium. Lotus seed has 87% more potassium than almond - lotus seed has 1368mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.102 G |
| Total | 0.003 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than lotus seed per 100 grams.
| Almonds | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 1.064 G |
| Total | 12.326 G | 1.064 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Lotus Seeds (Seeds, lotus seeds, dried) .
Almonds g
()
|
Daily Values (%) |
Lotus Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lotus seeds or almonds contain more calories in 100 grams?Both lotus seeds and almonds are high in calories. Almond has 70% more calories than lotus seed - lotus seed has 332 calories in 100g and almond has 579 calories.
Does lotus seeds or almonds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and almond has 70% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does lotus seeds or almonds contain more calcium?
Both lotus seeds and almonds are high in calcium. Almond has 70% more calcium than lotus seed - lotus seed has 163mg of calcium in 100 grams and almond has 269mg of calcium.
Does lotus seeds or almonds contain more iron?
Both lotus seeds and almonds are high in iron. Lotus seed is very similar to lotus seed for iron - lotus seed has 3.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does lotus seeds or almonds contain more potassium?
Both lotus seeds and almonds are high in potassium. Lotus seed has 90% more potassium than almond - lotus seed has 1368mg of potassium in 100 grams and almond has 733mg of potassium.