Lotus Seeds vs. Edamame
Nutrition comparison of Lotus Seeds and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lotus seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and edamame:
- Both edamame and lotus seeds are high in calcium, calories, iron, potassium and protein.
- Edamame is an excellent source of dietary fiber.
- Lotus seed has more thiamin, pantothenic acid and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and lotus seeds are high in calories. Lotus seed has 174% more calories than edamame - edamame has 121 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, lotus seeds is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Lotus seeds has a macronutrient ratio of 18:77:5 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Edamame | |
|---|---|---|
| Protein | 18% | 37% |
| Carbohydrates | 77% | 27% |
| Fat | 5% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and edamame has 86% less carbohydrates than lotus seed - edamame has 8.9g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - edamame has 5.2g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both edamame and lotus seeds are high in protein. Lotus seed has 29% more protein than edamame - edamame has 11.9g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both edamame and lotus seeds are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
trans fat
Both edamame and lotus seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin C
Edamame has more Vitamin C than lotus seed - edamame has 6.1mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Edamame and lotus seeds contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin E
Edamame has more Vitamin E than lotus seed - edamame has 0.68mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Edamame has more Vitamin K than lotus seed - edamame has 26.7ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, pantothenic acid and Vitamin B6, however, edamame contains more folate. Both lotus seeds and edamame contain significant amounts of riboflavin and niacin.
| Lotus Seeds | Edamame | |
|---|---|---|
| Thiamin | 0.64 MG | 0.2 MG |
| Riboflavin | 0.15 MG | 0.155 MG |
| Niacin | 1.6 MG | 0.915 MG |
| Pantothenic acid | 0.851 MG | 0.395 MG |
| Vitamin B6 | 0.629 MG | 0.1 MG |
| Folate | 104 UG | 311 UG |
Minerals
calcium
Both edamame and lotus seeds are high in calcium. Lotus seed has 159% more calcium than edamame - edamame has 63mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both edamame and lotus seeds are high in iron. Lotus seed has 56% more iron than edamame - edamame has 2.3mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both edamame and lotus seeds are high in potassium. Lotus seed has 214% more potassium than edamame - edamame has 436mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Lotus Seeds | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.102 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both lotus seeds and edamame contain significant amounts of linoleic acid.
| Lotus Seeds | Edamame | |
|---|---|---|
| linoleic acid | 1.064 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.064 G | 1.794 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: Lotus Seeds (Seeds, lotus seeds, dried) and Edamame (Edamame, frozen, prepared) .
Lotus Seeds g
()
|
Daily Values (%) |
Edamame 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 edamame or lotus seeds contain more calories in 100 grams?Both edamame and lotus seeds are high in calories. Lotus seed has 170% more calories than edamame - edamame has 121 calories in 100g and lotus seed has 332 calories.
Is edamame or lotus seeds better for protein?
Both edamame and lotus seeds are high in protein. Lotus seed has 30% more protein than edamame - edamame has 11.9g of protein per 100 grams and lotus seed has 15.4g of protein.
Does edamame or lotus seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and edamame has 90% fewer carbohydrates than lotus seed - edamame has 8.9g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does edamame or lotus seeds contain more calcium?
Both edamame and lotus seeds are high in calcium. Lotus seed has 160% more calcium than edamame - edamame has 63mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does edamame or lotus seeds contain more iron?
Both edamame and lotus seeds are high in iron. Lotus seed has 60% more iron than edamame - edamame has 2.3mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does edamame or lotus seeds contain more potassium?
Both edamame and lotus seeds are high in potassium. Lotus seed has 210% more potassium than edamame - edamame has 436mg of potassium in 100 grams and lotus seed has 1368mg of potassium.