Lotus Seeds vs. Pumpkin Seeds
Nutrition comparison of Lotus Seeds and Pumpkin Seeds
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 seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and pumpkin seeds:
- Both lotus seeds and pumpkin seeds are high in calcium, calories, carbohydrates, iron, potassium and protein.
- Lotus seed has 10.1 times less saturated fat than pumpkin seed.
- Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pumpkin seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and pumpkin seeds are high in calories. Pumpkin seed has 34% more calories than lotus seed - lotus seed has 332 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, lotus seeds is much heavier in carbs, much lighter in fat and similar to pumpkin seeds for protein. Lotus seeds has a macronutrient ratio of 18:77:5 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Pumpkin Seeds | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 77% | 46% |
| Fat | 5% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both lotus seeds and pumpkin seeds are high in carbohydrates. Lotus seed has 20% more carbohydrates than pumpkin seed - lotus seed has 64.5g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - pumpkin seed has 18.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and pumpkin seeds are high in protein. Pumpkin seed has 20% more protein than lotus seed - lotus seed has 15.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Lotus seed has 10.1 times less saturated fat than pumpkin seed - lotus seed has 0.33g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and lotus seeds contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and pumpkin seeds contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
The B Vitamins
Lotus seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lotus Seeds | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.64 MG | 0.034 MG |
| Riboflavin | 0.15 MG | 0.052 MG |
| Niacin | 1.6 MG | 0.286 MG |
| Pantothenic acid | 0.851 MG | 0.056 MG |
| Vitamin B6 | 0.629 MG | 0.037 MG |
| Folate | 104 UG | 9 UG |
Minerals
calcium
Both lotus seeds and pumpkin seeds are high in calcium. Lotus seed has 196% more calcium than pumpkin seed - lotus seed has 163mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both lotus seeds and pumpkin seeds are high in iron. Lotus seed has a little more iron (7%) than pumpkin seed by weight - lotus seed has 3.5mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both lotus seeds and pumpkin seeds are high in potassium. Lotus seed has 49% more potassium than pumpkin seed - lotus seed has 1368mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lotus seeds and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Lotus Seeds | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.077 G |
| Total | 0.102 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than lotus seed per 100 grams.
| Lotus Seeds | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 1.064 G | 8.759 G |
| Total | 1.064 G | 8.759 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Lotus Seeds g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 pumpkin seeds contain more calories in 100 grams?Both lotus seeds and pumpkin seeds are high in calories. Pumpkin seed has 30% more calories than lotus seed - lotus seed has 332 calories in 100g and pumpkin seed has 446 calories.
Does lotus seeds or pumpkin seeds have more carbohydrates?
By weight, both lotus seeds and pumpkin seeds are high in carbohydrates. lotus seed has 20% more carbohydrates than pumpkin seed - lotus seed has 64.5g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does lotus seeds or pumpkin seeds contain more calcium?
Both lotus seeds and pumpkin seeds are high in calcium. Lotus seed has 200% more calcium than pumpkin seed - lotus seed has 163mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does lotus seeds or pumpkin seeds contain more iron?
Both lotus seeds and pumpkin seeds are high in iron. Lotus seed has a little more iron ( 10%) than pumpkin seed by weight - lotus seed has 3.5mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does lotus seeds or pumpkin seeds contain more potassium?
Both lotus seeds and pumpkin seeds are high in potassium. Lotus seed has 50% more potassium than pumpkin seed - lotus seed has 1368mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.