Oats vs. Lotus Seeds
Nutrition comparison of Oats and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and lotus seeds:
- Both oats and lotus seeds are high in calcium, calories, carbohydrates, iron, potassium and protein.
- Lotus seed has more Vitamin B6.
- Oat is an excellent source of dietary fiber.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and lotus seeds are high in calories. Oat has 17% more calories than lotus seed - oat has 389 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to lotus seeds for protein. Oats has a macronutrient ratio of 17:67:16 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Lotus Seeds | |
|---|---|---|
| Protein | 17% | 18% |
| Carbohydrates | 67% | 77% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and lotus seeds are high in carbohydrates. Oat is very similar to lotus seed for carbohydrates - oat has 66.3g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - oat has 10.6g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both oats and lotus seeds are high in protein. Oat has a little more protein (10%) than lotus seed by weight - oat has 16.9g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Oats and lotus seeds contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin A
Lotus seeds and oats contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and oat does not contain significant amounts.
The B Vitamins
Lotus seed has more Vitamin B6. Both oats and lotus seeds contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Oats | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.763 MG | 0.64 MG |
| Riboflavin | 0.139 MG | 0.15 MG |
| Niacin | 0.961 MG | 1.6 MG |
| Pantothenic acid | 1.349 MG | 0.851 MG |
| Vitamin B6 | 0.119 MG | 0.629 MG |
| Folate | 56 UG | 104 UG |
Minerals
calcium
Both oats and lotus seeds are high in calcium. Lotus seed has 202% more calcium than oat - oat has 54mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Both oats and lotus seeds are high in iron. Oat has 34% more iron than lotus seed - oat has 4.7mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both oats and lotus seeds are high in potassium. Lotus seed has 219% more potassium than oat - oat has 429mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and lotus seeds contain significant amounts of alpha linoleic acid (ALA).
| Oats | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.102 G |
| Total | 0.111 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than lotus seed per 100 grams.
| Oats | Lotus Seeds | |
|---|---|---|
| linoleic acid | 2.424 G | 1.064 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Lotus Seeds (Seeds, lotus seeds, dried) .
Oats 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 oats or lotus seeds contain more calories in 100 grams?Both oats and lotus seeds are high in calories. Oat has 20% more calories than lotus seed - oat has 389 calories in 100g and lotus seed has 332 calories.
Does oats or lotus seeds have more carbohydrates?
By weight, both oats and lotus seeds are high in carbohydrates. oat is very similar to lotus seed for carbohydrates - oat has 66.3g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does oats or lotus seeds contain more calcium?
Both oats and lotus seeds are high in calcium. Lotus seed has 200% more calcium than oat - oat has 54mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does oats or lotus seeds contain more iron?
Both oats and lotus seeds are high in iron. Oat has 30% more iron than lotus seed - oat has 4.7mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does oats or lotus seeds contain more potassium?
Both oats and lotus seeds are high in potassium. Lotus seed has 220% more potassium than oat - oat has 429mg of potassium in 100 grams and lotus seed has 1368mg of potassium.