Kidney Beans vs. Lotus Seeds
Nutrition comparison of Kidney Beans and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and lotus seeds:
- Both lotus seeds and kidney beans are high in calcium, calories, potassium and protein.
- Kidney bean 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 iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and kidney beans are high in calories. Lotus seed has 174% more calories than kidney bean - lotus seed has 332 calories per 100 grams and kidney bean has 121 calories.
| Kidney Beans | Lotus Seeds | |
|---|---|---|
| Protein | 26% | 18% |
| Carbohydrates | 67% | 76% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and kidney bean has 68% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - kidney bean has 6g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and kidney beans are high in protein. Lotus seed has 90% more protein than kidney bean - lotus seed has 15.4g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both lotus seeds and kidney beans are low in saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Kidney beans and lotus seeds contain similar amounts of Vitamin C - kidney bean has 0.2mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and kidney beans contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Kidney beans and lotus seeds contain similar amounts of Vitamin E - kidney bean has 0.03mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Kidney bean has more Vitamin K than lotus seed - kidney bean has 5.7ug 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.
| Kidney Beans | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.64 MG |
| Riboflavin | 0.015 MG | 0.15 MG |
| Niacin | 0.417 MG | 1.6 MG |
| Pantothenic acid | ~ | 0.851 MG |
| Vitamin B6 | 0.113 MG | 0.629 MG |
| Folate | 23 UG | 104 UG |
Minerals
calcium
Both lotus seeds and kidney beans are high in calcium. Lotus seed has 181% more calcium than kidney bean - lotus seed has 163mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 135% more iron than kidney bean - lotus seed has 3.5mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both lotus seeds and kidney beans are high in potassium. Lotus seed has 447% more potassium than kidney bean - lotus seed has 1368mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and lotus seeds contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.102 G |
| Total | 0.132 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.217 G | 1.064 G |
| Total | 0.217 G | 1.064 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Kidney Beans or Lotus Seeds .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Lotus Seeds (Seeds, lotus seeds, dried) .
Kidney Beans g
()
|
Daily Values (%) |
Lotus Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lotus seeds or kidney beans contain more calories in 100 grams?Both lotus seeds and kidney beans are high in calories. Lotus seed has 170% more calories than kidney bean - lotus seed has 332 calories in 100g and kidney bean has 121 calories.
Does lotus seeds or kidney beans have more carbohydrates?
By weight, lotus seed is high in carbohydrates and kidney bean has 70% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does lotus seeds or kidney beans contain more calcium?
Both lotus seeds and kidney beans are high in calcium. Lotus seed has 180% more calcium than kidney bean - lotus seed has 163mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does lotus seeds or kidney beans contain more iron?
Lotus seed is an abundant source of iron and it has 140% more iron than kidney bean - lotus seed has 3.5mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does lotus seeds or kidney beans contain more potassium?
Both lotus seeds and kidney beans are high in potassium. Lotus seed has 450% more potassium than kidney bean - lotus seed has 1368mg of potassium in 100 grams and kidney bean has 250mg of potassium.