Dates vs. Lotus Seeds
Nutrition comparison of Dates and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and lotus seeds:
- Both dates and lotus seeds are high in calcium, calories, carbohydrates and potassium.
- Date is an excellent source of dietary fiber.
- Lotus seed has more thiamin, riboflavin, Vitamin B6 and folate.
- Lotus seed is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and lotus seeds are high in calories. Lotus seed has 20% more calories than date - date has 277 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and lighter in fat compared to lotus seeds per calorie. Dates has a macronutrient ratio of 2:98:0 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Lotus Seeds | |
|---|---|---|
| Protein | 2% | 18% |
| Carbohydrates | 98% | 77% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both dates and lotus seeds are high in carbohydrates. Date has 16% more carbohydrates than lotus seed - date has 75g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - date has 6.7g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Date is high in sugar and lotus seed has less sugar than date - date has 66.5g 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 751% more protein than date - date has 1.8g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both lotus seeds and dates are low in saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin A
Dates and lotus seeds contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin K
Dates and lotus seeds contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, riboflavin, Vitamin B6 and folate. Both dates and lotus seeds contain significant amounts of niacin and pantothenic acid.
| Dates | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.05 MG | 0.64 MG |
| Riboflavin | 0.06 MG | 0.15 MG |
| Niacin | 1.61 MG | 1.6 MG |
| Pantothenic acid | 0.805 MG | 0.851 MG |
| Vitamin B6 | 0.249 MG | 0.629 MG |
| Folate | 15 UG | 104 UG |
Minerals
calcium
Both dates and lotus seeds are high in calcium. Lotus seed has 155% more calcium than date - date has 64mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 292% more iron than date - date has 0.9mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both dates and lotus seeds are high in potassium. Lotus seed has 97% more potassium than date - date has 696mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
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: Dates (Dates, medjool) and Lotus Seeds (Seeds, lotus seeds, dried) .
Dates 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 dates or lotus seeds contain more calories in 100 grams?Both dates and lotus seeds are high in calories. Lotus seed has 20% more calories than date - date has 277 calories in 100g and lotus seed has 332 calories.
Does dates or lotus seeds have more carbohydrates?
By weight, both dates and lotus seeds are high in carbohydrates. date has 20% more carbohydrates than lotus seed - date has 75g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does dates or lotus seeds contain more calcium?
Both dates and lotus seeds are high in calcium. Lotus seed has 160% more calcium than date - date has 64mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does dates or lotus seeds contain more iron?
Lotus seed is an abundant source of iron and it has 290% more iron than date - date has 0.9mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does dates or lotus seeds contain more potassium?
Both dates and lotus seeds are high in potassium. Lotus seed has 100% more potassium than date - date has 696mg of potassium in 100 grams and lotus seed has 1368mg of potassium.