Coconut vs. Lotus Seeds
Nutrition comparison of Coconut and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and lotus seeds:
- Both lotus seeds and coconut are high in calories, iron and potassium.
- Coconut is an excellent source of dietary fiber.
- Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lotus seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and coconut are high in calories. Coconut has a little more calories (7%) than lotus seed by weight - lotus seed has 332 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to lotus seeds per calorie. Coconut has a macronutrient ratio of 4:16:80 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Lotus Seeds | |
|---|---|---|
| Protein | 4% | 18% |
| Carbohydrates | 16% | 77% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and coconut has 76% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - coconut has 9g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Lotus seed is an excellent source of protein and it has 363% more protein than coconut - lotus seed has 15.4g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and lotus seed has 99% less saturated fat than coconut - lotus seed has 0.33g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Coconut has more Vitamin C than lotus seed - coconut has 3.3mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and coconut contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and lotus seeds contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Coconut and lotus seeds contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.64 MG |
| Riboflavin | 0.02 MG | 0.15 MG |
| Niacin | 0.54 MG | 1.6 MG |
| Pantothenic acid | 0.3 MG | 0.851 MG |
| Vitamin B6 | 0.054 MG | 0.629 MG |
| Folate | 26 UG | 104 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 10 times more calcium than coconut - lotus seed has 163mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both lotus seeds and coconut are high in iron. Lotus seed has 45% more iron than coconut - lotus seed has 3.5mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both lotus seeds and coconut are high in potassium. Lotus seed has 284% more potassium than coconut - lotus seed has 1368mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than coconut per 100 grams.
| Coconut | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.366 G | 1.064 G |
| Total | 0.366 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: Coconut (Nuts, coconut meat, raw) and Lotus Seeds (Seeds, lotus seeds, dried) .
Coconut 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 coconut contain more calories in 100 grams?Both lotus seeds and coconut are high in calories. Coconut has a little more calories ( 10%) than lotus seed by weight - lotus seed has 332 calories in 100g and coconut has 354 calories.
Does lotus seeds or coconut have more carbohydrates?
By weight, lotus seed is high in carbohydrates and coconut has 80% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does lotus seeds or coconut contain more calcium?
Lotus seed is a rich source of calcium and it has 10 times more calcium than coconut - lotus seed has 163mg of calcium in 100 grams and coconut has 14mg of calcium.
Does lotus seeds or coconut contain more iron?
Both lotus seeds and coconut are high in iron. Lotus seed has 50% more iron than coconut - lotus seed has 3.5mg of iron in 100 grams and coconut has 2.4mg of iron.
Does lotus seeds or coconut contain more potassium?
Both lotus seeds and coconut are high in potassium. Lotus seed has 280% more potassium than coconut - lotus seed has 1368mg of potassium in 100 grams and coconut has 356mg of potassium.