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Almonds vs Lotus Seeds: Difference & Similarities

This article explains the key similarities and differences between almonds and lotus seeds, foods from the nuts and seeds group. Read on to learn more about the almonds vs lotus seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 3, 2023.

Almonds and lotus seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and lotus seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Lotus Seeds

Lotus seeds (Nelumbo nucifera) are a staple in many Asian cuisines, particularly in China and Japan.

These seeds have a long history of cultivation and have been used for culinary and medicinal purposes for centuries.

Lotus seeds have a slightly sweet and nutty flavor with a texture similar to that of a chestnut.

When cooked, they have a soft and slightly chewy texture, with a slightly crunchy outer shell. They can be eaten as a snack on their own, or used in a variety of sweet and savory dishes, including soups, porridges, and desserts.

In Chinese medicine, lotus seeds are believed to have calming and nourishing properties and are often used in tonics and medicinal soups.

They are a good source of protein, fiber, and other nutrients, making them a valuable addition to plant-based diets.

There are many ways to incorporate lotus seeds into your cooking. They can be eaten raw or cooked, and are often soaked before use to soften their texture. Lotus seeds are available in many forms, including whole, dried, and ground into flour.

Whether you’re looking for a new snack or an interesting ingredient to add to your cooking, consider giving lotus seeds a try.

They are flavorful, versatile, and nutritious, and may just become a new favorite in your kitchen.

Lotus Seeds are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine) and some Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

Almonds vs Lotus Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs lotus seeds.

This comparison will start by comparing the caloric value of almonds and lotus seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsLotus Seeds
Energy579 kcal89 kcal
Carbs21.6 g17.3 g
Protein21.2 g4.13 g
Fat49.9 g0.53 g
Saturated Fat3.8 g0.088 g

Almonds vs Lotus Seeds Calories

Nuts and seeds are generally high in calories; the same goes for almonds and lotus seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing lotus seeds vs almonds for weight loss, lotus seeds are slightly lower in calories, with 25 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and lotus seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Lotus Seeds Protein

Nuts and seeds, including almonds and lotus seeds, are an important source of plant-based protein.

Almonds offer around 80% more protein than lotus seeds.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while lotus seeds have 4.1 grams of protein per 100 grams (or 1.2g per serving).

Almonds vs Lotus Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and lotus seeds.

The total amount of carbohydrates is around 20% higher in almonds than in lotus seeds. They have 21.6 grams per 100 grams, compared to 17.3 grams in lotus seeds.

There’s less sugar in lotus seeds than in almonds, 100% precisely.

One handful of lotus seeds (28 grams) contains 0 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and lotus seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than lotus seeds which offer 0 grams per portion.

Almonds vs Lotus Seeds Fats

Like the other nuts and seeds, fats in almonds and lotus seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and lotus seeds:

  • Almonds: 49.9 grams per 100 grams
  • Lotus Seeds: 0.5 per 100 grams

Speaking of saturated fats, lotus seeds are 97% lower in saturated fats.

Lotus Seeds and almonds contain 0.1 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Lotus Seeds Vitamins Content

This section will discuss the vitamin content of almonds and lotus seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, and vitamin B6 (Pyroxidine).

However, lotus seeds have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin E.

Almonds and lotus seeds contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins almonds and lotus seeds contain side by side, so you can easily compare them.

AlmondsLotus Seeds
Vitamin A2 IU13 IU
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.171 mg
Vitamin B2 (Riboflavin)1.14 mg0.04 mg
Vitamin B3 (Niacin)3.62 mg0.429 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.228 mg
Vitamin B6 (Pyroxidine)0.137 mg0.168 mg
Vitamin B9 (Folate)44 µg28 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0
Vitamin K00

Almonds vs Lotus Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and lotus seeds comparison focuses on their mineral content.

On the other hand, lotus seeds have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc.

Almonds and lotus seeds contain the same amount of fluoride, and sodium.

Check out the table below to learn how almonds and lotus seeds compare when it comes to mineral contents.

AlmondsLotus Seeds
Calcium269 mg44 mg
Copper1.03 mg0.094 mg
Iron3.71 mg0.95 mg
Magnesium270 mg56 mg
Manganese2.18 mg0.621 mg
Phosphorus481 mg168 mg
Potassium733 mg367 mg
Selenium4.1 µg0
Sodium1 mg1 mg
Zinc3.12 mg0.28 mg

The Final Word

Almonds and lotus seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and lotus seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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