Hemp Seeds vs. Lotus Seeds
Nutrition comparison of Hemp Seeds and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and lotus seeds:
- Both hemp seeds and lotus seeds are high in calcium, calories, iron, potassium and protein.
- Hemp seed has more niacin, however, lotus seed contains more pantothenic acid.
- Hemp seed is an excellent source of dietary fiber.
- Lotus seed has signficantly less saturated fat than hemp seed.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hemp seeds and lotus seeds are high in calories. Hemp seed has 67% more calories than lotus seed - hemp seed has 553 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, hemp seeds is much lighter in carbs, much heavier in fat and similar to lotus seeds for protein. Hemp seeds has a macronutrient ratio of 21:6:73 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Lotus Seeds | |
|---|---|---|
| Protein | 21% | 18% |
| Carbohydrates | 6% | 77% |
| Fat | 73% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and hemp seed has 87% less carbohydrates than lotus seed - hemp seed has 8.7g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Hemp seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - hemp seed has 4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than hemp seed - hemp seed has 1.5g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both hemp seeds and lotus seeds are high in protein. Hemp seed has 105% more protein than lotus seed - hemp seed has 31.6g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Lotus seed has signficantly less saturated fat than hemp seed - hemp seed has 4.6g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and lotus seeds contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Hemp seeds and lotus seeds contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin E
Hemp seed has more Vitamin E than lotus seed - hemp seed has 0.8mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Hemp seed has more niacin, however, lotus seed contains more pantothenic acid. Both hemp seeds and lotus seeds contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Hemp Seeds | Lotus Seeds | |
|---|---|---|
| Thiamin | 1.275 MG | 0.64 MG |
| Riboflavin | 0.285 MG | 0.15 MG |
| Niacin | 9.2 MG | 1.6 MG |
| Pantothenic acid | ~ | 0.851 MG |
| Vitamin B6 | 0.6 MG | 0.629 MG |
| Folate | 110 UG | 104 UG |
Minerals
calcium
Both hemp seeds and lotus seeds are high in calcium. Lotus seed has 133% more calcium than hemp seed - hemp seed has 70mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both hemp seeds and lotus seeds are high in iron. Hemp seed has 125% more iron than lotus seed - hemp seed has 8mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both hemp seeds and lotus seeds are high in potassium. Lotus seed has 37% more potassium than - hemp seed has 1200mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Hemp Seeds | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.102 G |
| Total | 10.024 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than lotus seed per 100 grams.
| Hemp Seeds | Lotus Seeds | |
|---|---|---|
| other omega 6 | 1.34 G | ~ |
| linoleic acid | 27.459 G | 1.064 G |
| Total | 28.799 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: Hemp Seeds (Seeds, hemp seed, hulled) and Lotus Seeds (Seeds, lotus seeds, dried) .
Hemp Seeds 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 hemp seeds or lotus seeds contain more calories in 100 grams?Both hemp seeds and lotus seeds are high in calories. Hemp seed has 70% more calories than lotus seed - hemp seed has 553 calories in 100g and lotus seed has 332 calories.
Does hemp seeds or lotus seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and hemp seed has 90% fewer carbohydrates than lotus seed - hemp seed has 8.7g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does hemp seeds or lotus seeds contain more calcium?
Both hemp seeds and lotus seeds are high in calcium. Lotus seed has 130% more calcium than hemp seed - hemp seed has 70mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does hemp seeds or lotus seeds contain more iron?
Both hemp seeds and lotus seeds are high in iron. Hemp seed has 130% more iron than lotus seed - hemp seed has 8mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does hemp seeds or lotus seeds contain more potassium?
Both hemp seeds and lotus seeds are high in potassium. Lotus seed has 40% more potassium than - hemp seed has 1200mg of potassium in 100 grams and lotus seed has 1368mg of potassium.