Black Beans vs. Lotus Seeds
Nutrition comparison of Black 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
black beans
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and lotus seeds:
- Both lotus seeds and black beans are high in potassium.
- Black bean is an excellent source of dietary fiber.
- Lotus seed has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Lotus seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lotus seed is high in calories and black bean has 73% less calories than lotus seed - lotus seed has 332 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to lotus seeds for fat. Black beans has a macronutrient ratio of 26:71:3 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Lotus Seeds | |
|---|---|---|
| Protein | 26% | 18% |
| Carbohydrates | 71% | 77% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and black bean has 74% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - black bean has 6.9g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Black beans and lotus seeds contain similar amounts of sugar - black bean has 0.23g 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 156% more protein than black bean - lotus seed has 15.4g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both lotus seeds and black beans are low in saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Black bean has more Vitamin C than lotus seed - black bean has 2.7mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and black beans contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Black bean has more Vitamin E than lotus seed - black bean has 0.62mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Black beans and lotus seeds contain similar amounts of Vitamin K - black bean has 2.3ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, niacin, pantothenic acid and Vitamin B6. Both black beans and lotus seeds contain significant amounts of riboflavin and folate.
| Black Beans | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.14 MG | 0.64 MG |
| Riboflavin | 0.12 MG | 0.15 MG |
| Niacin | 0.62 MG | 1.6 MG |
| Pantothenic acid | 0.184 MG | 0.851 MG |
| Vitamin B6 | 0.055 MG | 0.629 MG |
| Folate | 61 UG | 104 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 366% more calcium than black bean - lotus seed has 163mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 86% more iron than black bean - lotus seed has 3.5mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both lotus seeds and black beans are high in potassium. Lotus seed has 344% more potassium than black bean - lotus seed has 1368mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and lotus seeds contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.102 G |
| Total | 0.057 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than black bean per 100 grams.
| Black Beans | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.068 G | 1.064 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Lotus Seeds (Seeds, lotus seeds, dried) .
Black Beans 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 black beans contain more calories in 100 grams?Lotus seed is high in calories and black bean has 70% less calories than lotus seed - lotus seed has 332 calories in 100g and black bean has 91 calories.
Does lotus seeds or black beans have more carbohydrates?
By weight, lotus seed is high in carbohydrates and black bean has 70% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does lotus seeds or black beans contain more calcium?
Lotus seed is a rich source of calcium and it has 370% more calcium than black bean - lotus seed has 163mg of calcium in 100 grams and black bean has 35mg of calcium.
Does lotus seeds or black beans contain more iron?
Lotus seed is an abundant source of iron and it has 90% more iron than black bean - lotus seed has 3.5mg of iron in 100 grams and black bean has 1.9mg of iron.
Does lotus seeds or black beans contain more potassium?
Both lotus seeds and black beans are high in potassium. Lotus seed has 340% more potassium than black bean - lotus seed has 1368mg of potassium in 100 grams and black bean has 308mg of potassium.