Whole Milk vs. Lotus Seeds
Nutrition comparison of Whole Milk and Lotus Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
lotus seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and lotus seeds:
- Both lotus seeds and whole milk are high in calcium.
- Lotus seed has 4.6 times less saturated fat than whole milk.
- Lotus seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Lotus seed is an excellent source of iron, potassium and protein.
- Whole milk has signficantly more Vitamin D than lotus seed.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Lotus Seeds (Seeds, lotus seeds, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lotus seed is high in calories and whole milk has 82% less calories than lotus seed - lotus seed has 332 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is much lighter in carbs, much heavier in fat and similar to lotus seeds for protein. Whole milk has a macronutrient ratio of 21:32:48 and for lotus seeds, 18:77:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Lotus Seeds | |
|---|---|---|
| Protein | 21% | 18% |
| Carbohydrates | 32% | 77% |
| Fat | 48% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Lotus seed is high in carbohydrates and whole milk has 93% less carbohydrates than lotus seed - lotus seed has 64.5g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
sugar
Lotus seed has less sugar than whole milk - whole milk has 5.1g 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 389% more protein than whole milk - lotus seed has 15.4g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Lotus seed has 4.6 times less saturated fat than whole milk - lotus seed has 0.33g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Lotus seed has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and lotus seed does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has 14 times more Vitamin A than lotus seed - lotus seed has 3ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than lotus seed - whole milk has 51iu of Vitamin D per 100 grams and lotus seed does not contain significant amounts.
Vitamin E
Whole milk and lotus seeds contain similar amounts of Vitamin E - whole milk has 0.07mg of Vitamin E per 100 grams and lotus seed does not contain significant amounts.
Vitamin K
Whole milk and lotus seeds contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and lotus seed does not contain significant amounts.
The B Vitamins
Lotus seed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and lotus seeds contain significant amounts of riboflavin.
| Whole Milk | Lotus Seeds | |
|---|---|---|
| Thiamin | 0.046 MG | 0.64 MG |
| Riboflavin | 0.169 MG | 0.15 MG |
| Niacin | 0.089 MG | 1.6 MG |
| Pantothenic acid | 0.373 MG | 0.851 MG |
| Vitamin B6 | 0.036 MG | 0.629 MG |
| Folate | 5 UG | 104 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both lotus seeds and whole milk are high in calcium. Lotus seed has 44% more calcium than whole milk - lotus seed has 163mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Lotus seed is an excellent source of iron and it has 116 times more iron than whole milk - lotus seed has 3.5mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Lotus seed is an excellent source of potassium and it has 936% more potassium than whole milk - lotus seed has 1368mg of potassium per 100 grams and whole milk has 132mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and lotus seeds contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Lotus Seeds | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.102 G |
| Total | 0.075 G | 0.102 G |
omega 6s
Comparing omega-6 fatty acids, lotus seed has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Lotus Seeds | |
|---|---|---|
| linoleic acid | 0.12 G | 1.064 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Lotus Seeds (Seeds, lotus seeds, dried) .
Whole Milk 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 whole milk contain more calories in 100 grams?Lotus seed is high in calories and whole milk has 80% less calories than lotus seed - lotus seed has 332 calories in 100g and whole milk has 61 calories.
Does lotus seeds or whole milk have more carbohydrates?
By weight, lotus seed is high in carbohydrates and whole milk has 90% fewer carbohydrates than lotus seed - lotus seed has 64.5g of carbs for 100g and whole milk has 4.8g of carbohydrates.
Does lotus seeds or whole milk contain more calcium?
Both lotus seeds and whole milk are high in calcium. Lotus seed has 40% more calcium than whole milk - lotus seed has 163mg of calcium in 100 grams and whole milk has 113mg of calcium.
Does lotus seeds or whole milk contain more iron?
Lotus seed is an abundant source of iron and it has 116 times more iron than whole milk - lotus seed has 3.5mg of iron in 100 grams and whole milk has 0.03mg of iron.
Does lotus seeds or whole milk contain more potassium?
Lotus seed is a rich source of potassium and it has 940% more potassium than whole milk - lotus seed has 1368mg of potassium in 100 grams and whole milk has 132mg of potassium.