Peanuts vs. Lotus Seeds
Nutrition comparison of Peanuts and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and lotus seeds:
- Both lotus seeds and peanuts are high in calcium, calories, potassium and protein.
- Lotus seed has more thiamin, however, peanut contains more niacin.
- Lotus seed is an excellent source of iron.
- Peanut has signficantly more Vitamin E than lotus seed.
- Peanut is an excellent source of dietary fiber.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and peanuts are high in calories. Peanut has 77% more calories than lotus seed - lotus seed has 332 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in carbs, much heavier in fat and similar to lotus seeds for protein. Peanuts has a macronutrient ratio of 16:14:71 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Lotus Seeds | |
|---|---|---|
| Protein | 16% | 18% |
| Carbohydrates | 14% | 77% |
| Fat | 71% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and peanut has 67% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - peanut has 8.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and peanuts are high in protein. Peanut has 58% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and lotus seed has 96% less saturated fat than peanut - lotus seed has 0.33g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and lotus seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Lotus seeds and peanuts contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than lotus seed - peanut has 4.9mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, however, peanut contains more niacin. Both peanuts and lotus seeds contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.152 MG | 0.64 MG |
| Riboflavin | 0.197 MG | 0.15 MG |
| Niacin | 14.355 MG | 1.6 MG |
| Pantothenic acid | 1.011 MG | 0.851 MG |
| Vitamin B6 | 0.466 MG | 0.629 MG |
| Folate | 97 UG | 104 UG |
Minerals
calcium
Both lotus seeds and peanuts are high in calcium. Lotus seed has 181% more calcium than peanut - lotus seed has 163mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 123% more iron than peanut - lotus seed has 3.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both lotus seeds and peanuts are high in potassium. Lotus seed has 116% more potassium than peanut - lotus seed has 1368mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.102 G |
| Total | 0.026 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than lotus seed per 100 grams.
| Peanuts | Lotus Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 1.064 G |
| Total | 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Lotus Seeds (Seeds, lotus seeds, dried) .
Peanuts 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 peanuts contain more calories in 100 grams?Both lotus seeds and peanuts are high in calories. Peanut has 80% more calories than lotus seed - lotus seed has 332 calories in 100g and peanut has 587 calories.
Does lotus seeds or peanuts have more carbohydrates?
By weight, lotus seed is high in carbohydrates and peanut has 70% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does lotus seeds or peanuts contain more calcium?
Both lotus seeds and peanuts are high in calcium. Lotus seed has 180% more calcium than peanut - lotus seed has 163mg of calcium in 100 grams and peanut has 58mg of calcium.
Does lotus seeds or peanuts contain more iron?
Lotus seed is an abundant source of iron and it has 120% more iron than peanut - lotus seed has 3.5mg of iron in 100 grams and peanut has 1.6mg of iron.
Does lotus seeds or peanuts contain more potassium?
Both lotus seeds and peanuts are high in potassium. Lotus seed has 120% more potassium than peanut - lotus seed has 1368mg of potassium in 100 grams and peanut has 634mg of potassium.