Milk vs. Lotus Seeds
Nutrition comparison of Milk and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and lotus seeds:
- Both lotus seeds and milk are high in calcium.
- Lotus seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Lotus seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 85% less calories than lotus seed - lotus seed has 332 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to lotus seeds per calorie. Milk has a macronutrient ratio of 27:38:35 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Lotus Seeds | |
|---|---|---|
| Protein | 27% | 18% |
| Carbohydrates | 38% | 77% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and milk has 93% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
sugar
Lotus seed has less sugar than milk - milk has 5.1g 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 367% more protein than milk - lotus seed has 15.4g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Lotus seeds and milk contain similar amounts of saturated fat - lotus seed has 0.33g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and lotus seeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and lotus seed does not contain significant amounts.
cholesterol
Both milk and lotus seeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin C
Milk and lotus seeds contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Milk has 17 times more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than lotus seed - milk has 49iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Milk and lotus seeds contain similar amounts of Vitamin E - milk has 0.03mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Milk and lotus seeds contain similar amounts of Vitamin K - milk has 0.2ug 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, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and lotus seeds contain significant amounts of riboflavin.
| Milk | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.039 MG | 0.64 MG |
| Riboflavin | 0.185 MG | 0.15 MG |
| Niacin | 0.092 MG | 1.6 MG |
| Pantothenic acid | 0.356 MG | 0.851 MG |
| Vitamin B6 | 0.038 MG | 0.629 MG |
| Folate | 5 UG | 104 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both lotus seeds and milk are high in calcium. Lotus seed has 36% more calcium than milk - lotus seed has 163mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 175 times more iron than milk - lotus seed has 3.5mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Lotus seed is an excellent source of potassium and it has 877% more potassium than milk - lotus seed has 1368mg of potassium per 100 grams and milk has 140mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.102 G |
| Total | 0.008 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than milk per 100 grams.
| Milk | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 1.064 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Lotus Seeds (Seeds, lotus seeds, dried) .
Milk 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 milk contain more calories in 100 grams?Lotus seed is high in calories and milk has 90% less calories than lotus seed - lotus seed has 332 calories in 100g and milk has 50 calories.
Does lotus seeds or milk have more carbohydrates?
By weight, lotus seed is high in carbohydrates and milk has 90% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and milk has 4.8g of carbohydrates.
Does lotus seeds or milk contain more calcium?
Both lotus seeds and milk are high in calcium. Lotus seed has 40% more calcium than milk - lotus seed has 163mg of calcium in 100 grams and milk has 120mg of calcium.
Does lotus seeds or milk contain more iron?
Lotus seed is an abundant source of iron and it has 175 times more iron than milk - lotus seed has 3.5mg of iron in 100 grams and milk has 0.02mg of iron.
Does lotus seeds or milk contain more potassium?
Lotus seed is a rich source of potassium and it has 880% more potassium than milk - lotus seed has 1368mg of potassium in 100 grams and milk has 140mg of potassium.