Lotus Seeds vs. Yellow Corn
Nutrition comparison of Lotus Seeds and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lotus seeds
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lotus seeds and yellow corn:
- Both yellow corn and lotus seeds are high in potassium.
- Lotus seed has more thiamin, riboflavin, Vitamin B6 and folate.
- Lotus seed is an excellent source of calcium, iron and protein.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Lotus Seeds (Seeds, lotus seeds, dried) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lotus seed is high in calories and yellow corn has 71% less calories than lotus seed - yellow corn has 96 calories per 100 grams and lotus seed has 332 calories.
For macronutrient ratios, lotus seeds is heavier in protein, lighter in fat and similar to yellow corn for carbs. Lotus seeds has a macronutrient ratio of 18:77:5 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lotus Seeds | Yellow Corn | |
|---|---|---|
| Protein | 18% | 12% |
| Carbohydrates | 77% | 76% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and yellow corn has 67% less carbohydrates than lotus seed - yellow corn has 21g of total carbs per 100 grams and lotus seed has 64.5g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has more dietary fiber than lotus seed - yellow corn has 2.4g of dietary fiber per 100 grams and lotus seed does not contain significant amounts.
sugar
Lotus seed has less sugar than yellow corn - yellow corn has 4.5g 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 352% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and lotus seed has 15.4g of protein.
Fat
saturated fat
Both yellow corn and lotus seeds are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and lotus seed has 0.33g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than lotus seed - yellow corn has 5.5mg of Vitamin C per 100 grams and lotus seed does not contain significant amounts.
Vitamin A
Yellow corn and lotus seeds contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and lotus seed has 3ug of Vitamin A.
Vitamin E
Yellow corn and lotus seeds contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Yellow corn and lotus seeds contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, riboflavin, Vitamin B6 and folate. Both lotus seeds and yellow corn contain significant amounts of niacin and pantothenic acid.
| Lotus Seeds | Yellow Corn | |
|---|---|---|
| Thiamin | 0.64 MG | 0.093 MG |
| Riboflavin | 0.15 MG | 0.057 MG |
| Niacin | 1.6 MG | 1.683 MG |
| Pantothenic acid | 0.851 MG | 0.792 MG |
| Vitamin B6 | 0.629 MG | 0.139 MG |
| Folate | 104 UG | 23 UG |
Minerals
calcium
Lotus seed is an excellent source of calcium and it has 53 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and lotus seed has 163mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 684% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and lotus seed has 3.5mg of iron.
potassium
Both yellow corn and lotus seeds are high in potassium. Lotus seed has 528% more potassium than yellow corn - yellow corn has 218mg 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 yellow corn per 100 grams.
| Lotus Seeds | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.102 G | 0.018 G |
| Total | 0.102 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, both lotus seeds and yellow corn contain significant amounts of linoleic acid.
| Lotus Seeds | Yellow Corn | |
|---|---|---|
| linoleic acid | 1.064 G | 0.586 G |
| Total | 1.064 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Lotus Seeds g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 yellow corn or lotus seeds contain more calories in 100 grams?Lotus seed is high in calories and yellow corn has 70% less calories than lotus seed - yellow corn has 96 calories in 100g and lotus seed has 332 calories.
Does yellow corn or lotus seeds have more carbohydrates?
By weight, lotus seed is high in carbohydrates and yellow corn has 70% fewer carbohydrates than lotus seed - yellow corn has 21g of carbs for 100g and lotus seed has 64.5g of carbohydrates.
Does yellow corn or lotus seeds contain more calcium?
Lotus seed is a rich source of calcium and it has 53 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and lotus seed has 163mg of calcium.
Does yellow corn or lotus seeds contain more iron?
Lotus seed is an abundant source of iron and it has 680% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and lotus seed has 3.5mg of iron.
Does yellow corn or lotus seeds contain more potassium?
Both yellow corn and lotus seeds are high in potassium. Lotus seed has 530% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and lotus seed has 1368mg of potassium.