Lotus Seeds vs. Pumpkin Puree
Nutrition comparison of Lotus Seeds and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lotus seeds
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and pumpkin puree:
- Both pumpkin puree and lotus seeds are high in potassium.
- Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Lotus seed is an excellent source of calcium, iron and protein.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lotus seed is high in calories and pumpkin puree has 90% less calories than lotus seed - pumpkin puree has 34 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, lotus seeds is heavier in protein, lighter in carbs and similar to pumpkin puree for fat. Lotus seeds has a macronutrient ratio of 18:77:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Pumpkin Puree | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 77% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and pumpkin puree has 87% less carbohydrates than lotus seed - pumpkin puree has 8.1g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has more dietary fiber than lotus seed - pumpkin puree has 2.9g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than pumpkin puree - pumpkin puree has 3.3g 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 13 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both pumpkin puree and lotus seeds are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has more Vitamin C than lotus seed - pumpkin puree has 4.2mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 258 times more Vitamin A than lotus seed - pumpkin puree has 778ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin E
Pumpkin puree has more Vitamin E than lotus seed - pumpkin puree has 1.1mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Pumpkin puree has more Vitamin K than lotus seed - pumpkin puree has 16ug 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.
| Lotus Seeds | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.64 MG | 0.024 MG |
| Riboflavin | 0.15 MG | 0.054 MG |
| Niacin | 1.6 MG | 0.367 MG |
| Pantothenic acid | 0.851 MG | 0.4 MG |
| Vitamin B6 | 0.629 MG | 0.056 MG |
| Folate | 104 UG | 12 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 527% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 154% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both pumpkin puree and lotus seeds are high in potassium. Lotus seed has 564% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and lotus seed has 1368mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lotus seed has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Lotus Seeds | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.008 G |
| Total | 0.102 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than pumpkin puree per 100 grams.
| Lotus Seeds | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 1.064 G | 0.007 G |
| Total | 1.064 G | 0.007 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: Lotus Seeds (Seeds, lotus seeds, dried) and Pumpkin Puree (Pumpkin, canned, without salt) .
Lotus Seeds g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or lotus seeds contain more calories in 100 grams?Lotus seed is high in calories and pumpkin puree has 90% less calories than lotus seed - pumpkin puree has 34 calories in 100g and lotus seed has 332 calories.
Does pumpkin puree or lotus seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and pumpkin puree has 90% fewer carbohydrates than lotus seed - pumpkin puree has 8.1g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does pumpkin puree or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 530% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does pumpkin puree or lotus seeds contain more iron?
Lotus seed is an abundant source of iron and it has 150% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does pumpkin puree or lotus seeds contain more potassium?
Both pumpkin puree and lotus seeds are high in potassium. Lotus seed has 560% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and lotus seed has 1368mg of potassium.