Lotus Seeds vs. Walnut
Nutrition comparison of Lotus Seeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lotus seeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and walnut:
- Both lotus seeds and walnut are high in calcium, calories, iron, potassium and protein.
- Walnut is an excellent source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lotus seeds and walnut are high in calories. Walnut has 97% more calories than lotus seed - lotus seed has 332 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, lotus seeds is heavier in protein, much heavier in carbs and much lighter in fat compared to walnut per calorie. Lotus seeds has a macronutrient ratio of 18:76:6 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Walnut | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 76% | 8% |
| Fat | 6% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and walnut has 79% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than lotus seed - walnut has 6.7g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and lotus seed does not contain significant amounts.
Protein
protein
Both lotus seeds and walnut are high in protein. Lotus seed is very similar to walnut for protein - lotus seed has 15.4g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and lotus seed has 95% less saturated fat than walnut - lotus seed has 0.33g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than lotus seed - walnut has 1.3mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Lotus seeds and walnut contain similar amounts of Vitamin A - lotus seed has 3ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than lotus seed - walnut has 0.7mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Walnut and lotus seeds contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Both lotus seeds and walnut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Lotus Seeds | Walnut | |
|---|---|---|
| Thiamin | 0.64 MG | 0.341 MG |
| Riboflavin | 0.15 MG | 0.15 MG |
| Niacin | 1.6 MG | 1.125 MG |
| Pantothenic acid | 0.851 MG | 0.57 MG |
| Vitamin B6 | 0.629 MG | 0.537 MG |
| Folate | 104 UG | 98 UG |
Minerals
calcium
Both lotus seeds and walnut are high in calcium. Lotus seed has 66% more calcium than walnut - lotus seed has 163mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both lotus seeds and walnut are high in iron. Lotus seed has 21% more iron than walnut - lotus seed has 3.5mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both lotus seeds and walnut are high in potassium. Lotus seed has 210% more potassium than walnut - lotus seed has 1368mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lotus seed per 100 grams.
| Lotus Seeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 9.08 G |
| Total | 0.102 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than lotus seed per 100 grams.
| Lotus Seeds | Walnut | |
|---|---|---|
| linoleic acid | 1.064 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 1.064 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Lotus Seeds g
()
|
Daily Values (%) |
Walnut 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 walnut contain more calories in 100 grams?Both lotus seeds and walnut are high in calories. Walnut has 100% more calories than lotus seed - lotus seed has 332 calories in 100g and walnut has 654 calories.
Does lotus seeds or walnut have more carbohydrates?
By weight, lotus seed is high in carbohydrates and walnut has 80% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and walnut has 13.7g of carbohydrates.
Does lotus seeds or walnut contain more calcium?
Both lotus seeds and walnut are high in calcium. Lotus seed has 70% more calcium than walnut - lotus seed has 163mg of calcium in 100 grams and walnut has 98mg of calcium.
Does lotus seeds or walnut contain more iron?
Both lotus seeds and walnut are high in iron. Lotus seed has 20% more iron than walnut - lotus seed has 3.5mg of iron in 100 grams and walnut has 2.9mg of iron.
Does lotus seeds or walnut contain more potassium?
Both lotus seeds and walnut are high in potassium. Lotus seed has 210% more potassium than walnut - lotus seed has 1368mg of potassium in 100 grams and walnut has 441mg of potassium.